Pan-Fried Fish

A cornmeal mixture gives these fish fillets a golden brown appearance when pan fried in this quick-and-easy five-ingredient recipe.



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Servings: 4
Prep Time: 10 mins
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Ingredients
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    1   pound 
    fresh or frozen fish fillets, 1/2 to 3/4 inch thick
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    1   
    egg, beaten
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    2   tablespoons 
    water
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    2/3  cup 
    cornmeal or fine dry bread crumbs
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    1/2  teaspoon 
    salt
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    Dash black pepper
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    Shortening or cooking oil for frying

Directions
1.
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish. In a shallow dish combine egg and water. In another shallow dish stir together cornmeal, salt, and pepper. Dip fish into egg mixture; coat fish with cornmeal mixture.
2.
In a large skillet heat 1/4 inch melted shortening or oil. Add half of the fish in a single layer, frying on one side until golden. (If fillets have skin, fry skin side last.) Turn carefully; fry until second side is golden and fish begins to flake when tested with a fork. Allow 3 to 4 minutes per side. Drain on paper towels. Keep warm in a 300 degree F oven while frying remaining fish.
3.
Makes 4 servings
Variation
  • Spicy Hot Pan-Fried Fish: Prepare as above, except omit pepper. Reduce cornmeal to 1/4 cup and combine with 1/4 cup all-purpose flour, 3/4 teaspoon cayenne pepper, 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika.
Variation
  • Potato Chip Pan-Fried Fish: Prepare as above, except substitute 1 1/3 cups finely crushed potato chips (about 4 cups chips) or saltine crackers for the cornmeal and omit salt.
    Nutrition Facts per 3 ounces for potato chip variation: 303 cal., 18 g total fat (4 g sat. fat), 102 mg chol., 185 mg sodium, 10 g carbo., 1 g fiber, 23 g pro.
    Daily Values: 2% vit. A, 22% vit. C, 4% calcium, 6% iron
    Exchanges: 1/2 Starch, 3 Very Lean Meat, 3 1/2 Fat
Nutrition information
Per Serving: cal. (kcal) 277, Fat, total (g) 11, chol. (mg) 102, sat. fat (g) 3, carb. (g) 18, Monosaturated fat (g) 4, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 0, pro. (g) 24, vit. A (RE) 0, vit. A (IU) 194.36, vit. C (mg) 1.18, Thiamin (mg) 0.24, Riboflavin (mg) 0.22, Niacin (mg) 3.36, Pyridoxine (Vit. B6) (mg) 0.33, Folate (g) 56.45, Cobalamin (Vit. B12) (g) 1.1, sodium (mg) 369, Potassium (mg) 521, calcium (mg) 30.29, iron (mg) 1.62, Starch () 1, Lean Meat () 3, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
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