Breaded Fish Fillets

5 Reviews
80% would make this recipe again

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

This recipe is incompatible with your food profile

Ingredients

??? tilapia fillets, cut into 2 pieces lengthwise ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? cornstarch ???
??? eggs size large ???
??? cornmeal (polenta) ???
??? olive oil ???
??? lemons, cut into quarters [optional] ???

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 (190 g)

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

Net Carbs

12 g

Protein

40 g

Vitamin A

5 %

Vitamin C

0 %

Calcium

3 %

Iron

11 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Meat and Alternatives 5
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

5 Reviews (4 with rating only) 80% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
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 2

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.