Cornmeal-Crusted Pickerel
Serve with: Green Peas — Roasted Red Potato Wedges (See below)
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 386 |
| pro | 38 g |
| total fat | 10 g |
| sat. fat | 5 g |
| carb | 33 g |
| fibre | 2 g |
| chol | 220 mg |
| sodium | 455 mg |
| % RDI: | - |
| calcium | 20% |
| iron | 24% |
| vit A | 13% |
| folate | 16% |
Suggested Recipes
-
1/2 cup (125 mL) all-purpose flour
1/4 cup (50 mL) milk
2 eggs
1 cup (250 mL) cornmeal
2 tsp (10 mL) dried dillweed
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1-1/2 lb (750 g) pickerel fillets, skinned
1 tbsp (15 mL) butter
1 tbsp (15 mL) vegetable oil
Lemon wedges
Preparation:
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.
Tags:
Main Course; Eggs; Grains; Fish; Cheese/Other Dairy; Skillet; Make It Tonight;
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