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Breaded Fish Fillets

2 Reviews
100% would make this recipe again

Home-made version of the famous fishsticks that kids love so much. Just healthier, tastier, and cheaper!

Preparation : 10 min Cooking : 10 min
320 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly

Ingredients

2 tilapia fillets, cut into 2 pieces lengthwise 360 g
2 tbsp cornstarch 16 g
1 eggs size large
2 tbsp cornmeal (polenta) 16 g
1 tbsp olive oil 15 mL
salt [optional]
ground pepper to taste [optional]
1/2 lemons, cut into quarters [optional] 60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fish fillets then cut each fillet into 2 pieces lengthwise (since the fillet is uneven in thickness, this operation ensures uniform cooking). Season with salt and pepper.
  2. Prepare 3 shallow dishes: one for the cornstarch, one for the egg, and one for the cornmeal. Beat the egg lightly. Dip one fish piece at the time, first in the cornstarch, then in the egg. Let the excess egg drip off before coating the fish in the cornmeal. Turn the fish to coat both sides.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 3-5 min on each side, until the bread crumb coating becomes golden-coloured. Add salt and pepper to taste. Serve on the warmed plates with optional lemon quarters on the side.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

320

Fat

11 g

18 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

180 mg

Sodium

110 mg

5 %

Carbohydrate

13 g

4 %

Fibre

1 g

5 %

Sugars

0 g

Protein

40 g

Vitamin A

5 %

Vitamin C

%

Calcium

3 %

Iron

11 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Folacin, Iron, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin D, Vitamin K, Zinc
Good source of  :
Magnesium, Pantothenic Acid, Vitamin E
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Meat and Alternatives 5
Fats 1

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Members' Reviews

2 Reviews (1 with rating only ) 100% would make this recipe again
slightlywoman
october 06, 2012 | I would make this recipe again

Although it is good using cornmeal, I like it better using Rice Bread Crumbs. For those who are allergic to eggs, I just dipped the fish in Almond Milk and that seemed to work fine. Or, you can use 1 Tbsp Ground Flax Seed Powder with 3 Tbsp Hot Water for each egg you want to substitute. Whip it with a wire whisk for one minute or put it in the blender... it has the same consistency as an egg or egg-white.. I haven't tried it this way, but I'm sure it would work.

Useful 1

This recipe is in the following categories

Fish | Main courses/Entrées | Kosher | Low Sodium | Halal | Sauté/Stir Fry

Top Reviews

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slightlywoman
october 06, 2012 | I would make this recipe again

Although it is good using cornmeal, I like it better using Rice Bread Crumbs. For those who are allergic to eggs, I just dipped the fish in Almond Milk and that seemed to work fine. Or, you can use 1 Tbsp Ground Flax Seed Powder with 3 Tbsp Hot Water for each egg you want to substitute. Whip it with a wire whisk for one minute or put it in the blender... it has the same consistency as an egg or egg-white.. I haven't tried it this way, but I'm sure it would work.

Useful 1