Italian Cornmeal Crusted Fish

Author: Canadian Living

This easy cornmeal-and-herb mixture is handy to have on hand to spruce up the catch of the day — or for boneless skinless chicken breasts if the big one got away.

  • Portion size 4 servings

Ingredients

  • 1/4 cup cornmeal
  • 1 tablespoon all-purpose flour
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoon dried basil
  • 1/2 teaspoon fennel seeds crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 (about 1 lb/500 g) fish fillets
  • 1 tablespoon vegetable oil

Method

In resealable plastic bag or airtight container, combine cornmeal, flour, oregano, basil, fennel seeds, salt and pepper. (Cornmeal mixture can be stored in cool, dry place for up to 2 weeks.)

Place cornmeal mixture in shallow dish. Press fillets into mixture to coat all over. In skillet, heat oil over medium-high heat; cook fish, turning once, for about 5 minutes or until opaque and flakes easily when tested with fork.

Nutritional facts <b>Per serving:</b> about

  • Protein 20 g
  • Calories 160.0
  • Total fat 5 g
  • Total carbohydrate 9 g
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Italian Cornmeal Crusted Fish

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