Breaded Fish Fillets

4 Reviews
75% would make this recipe again

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

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Preparation : 10 min Cooking : 10 min
320 calories/serving

Ingredients

2 tilapia fillets, cut into 2 pieces lengthwise 360 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp cornstarch 16 g
1 eggs size large
2 tbsp cornmeal (polenta) 16 g
1 tbsp olive oil 15 mL
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 (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

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Reviews

4 Reviews (3 with rating only) 75% would make this recipe again

My Notes

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  • 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

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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.

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