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Publix Aprons

Crispy Fish

Crispy Fish
Servings:
4
Total Time:
20 minutes

Ingredients

1/4 cup flour
1/2 teaspoon seasoned salt
3/4 cup liquid egg whites
2 3/4 cups crispy rice cereal
1 1/2 lb haddock fillets
1/4 cup canola oil
Tartar sauce or malt vinegar (optional)

Steps

  1. Place flour and seasoned salt in shallow dish. Whisk egg whites, in second dish, until frothy. Crush cereal; place in third dish. Dip fish in flour (coating both sides) then into egg whites. Finally, coat fish with cereal mixture.
  2. Preheat large sauté pan on medium. Place oil in pan, then add fish; cook 2–3 minutes on each side or until crust is golden and flesh is flaky. Drain on paper towels. Serve with tartar sauce or malt vinegar.
Always check fish for bones and cook to an internal temperature of 145°F.

Other Preparation Methods

  • Bake: Preheat oven to 400°F. Season 1 1/2 lb haddock with salt and pepper. Top with sliced olives, sliced banana peppers, and diced tomatoes; bake 8–10 minutes or until opaque and separates easily.
  • Steamed: Preheat oven to 375°F. Place 1 1/2 lb haddock on foil (for a pouch); season with salt and pepper. Whisk 1/4 cup sesame oil, 1 tablespoon lime juice, 1 tablespoon ginger spice paste, and sliced green onions to blend. Top fish with mixture; fold to form pouch. Bake 8–10 minutes or until opaque and separates easily.

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Nutritional Information

CALORIES (per 1/4 recipe) 360kcal; FAT 15.00g; SAT FAT 1.50g; TRANS FAT 0.00g; CHOL 90mg; SODIUM 680mg; CARB 22g; FIBER 0.00g; SUGARS 2g; PROTEIN 31g; CALC 2%; VIT A 15%; VIT C 20%; IRON 35%

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