This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
The coarse ground cornmeal may not appeal to everyone but I particularly like it. The coarseness may not be to your liking so using finely ground cornmeal is an option.
I have been purchasing my cornmeal at the Farmerís Market here in New Orleans from Pa Pa Tom. You may have someone local who grinds your corn meal fresh but if not, look for the best quality you can find. On a national scale, I think that Bobís Red Mill is great - just not as good as Pa Pa Tomís (sorry, Bob!).
There is, quite simply, no substitute for fresh dill that I have found. I have not yet found a recipe that calls for dried dill that tastes anything like fresh dill, and if there is no fresh dill in the market I simply won't attempt a recipe that calls for dill.
Servings = 4 | Serving size =4 ounces fish
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe can be divisible by 2.
|2 large||egg whites|
|4 Tbsp||coarse ground corn meal|
|fresh ground black pepper (to taste)|
|4 4 ounce||filets whitefish (cod, halibut, grouper, drum, or catfish)|
|4 Tbsp||fresh dill|
|2 tsp||canola oil|
Whisk egg whites until frothy.
Mix the cornmeal together with the salt and pepper.
Dredge the fish in the egg white and then sprinkle each side with dill. Dredge in the cornmeal until well coated.
When all four filets are coated, place a large skillet over medium high heat and add the oil. When the oil is hot, add the coated fish. Cook for about 6-7 minutes on each side.
Serve topped with the Tartar Sauce of your choice.
Serving size = 4 ounces fish
Servings = 4
Amount Per Serving
|Calories 149||Calories from Fat 29|
|% Daily Value|
|Total Fat 3g||4%|
|Saturated Fat 0g||1%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 6g||2%|
|Dietary Fiber 1g||2%|
|Vitamin A 1%||Vitamin C 1%|
|Calcium 0%||Iron 5%|
|Vitamin K 2 mcg||Potassium 521 mg|
|Magnesium 48 mg|