Cornmeal-Crusted Pickerel

Place flour in shallow bowl. In separate shallow bowl, whisk milk with eggs. In third bowl, combine cornmeal, dillweed, salt and pepper. Dip fillets, 1 at a time, into flour, shaking off excess; dip into egg mixture then cornmeal mixture, patting to coat both sides evenly.

In skillet, heat butter and oil over medium-high heat; cook fillets, turning once, until fish is opaque and flakes easily when tested, about 8 minutes. Serve with lemon wedges to squeeze over top.

Additional information :

Substitution: Use cod, haddock or Boston bluefish instead of the pickerel.

Roasted Red Potato Wedges

Scrub 4 red potatoes; cut each into 8 wedges. Toss with 2 tbsp (25 mL) vegetable oil; 1 clove garlic, minced; and 1/2 tsp (2 mL) each salt and pepper. Bake on large rimmed baking sheet in 425°F (220°C) oven until golden and tender, about 40 minutes. Makes 4 servings.

Per serving: about 216 cal, 3 g pro, 7 g total fat (1 g sat. fat), 36 g carb, 3 g fibre, 0 mg chol, 298 mg sodium. % RDI: 2% calcium, 14% iron, 32% vit C, 7% folate.