Lemon Cornmeal Fish

Author: Canadian Living

A simple cornmeal crust is a no-mess way to cook salmon, halibut, cod, swordfish, sea bass and monkfish.

  • Portion size 4 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 1 lb salmon fillet about 3/4 inch (2 cm) thick
  • 1/3 cup cornmeal
  • 1 tablespoon grated lemon rind
  • 2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1 pinch pepper
  • 1 tablespoon olive oil
  • lemon wedges

Method

Remove any skin from fish.

In shallow dish, combine cornmeal, lemon rind, oregano, salt and pepper; dip fillets into cornmeal mixture, 1 at a time, patting onto all sides. Shake off excess.

In nonstick skillet, heat oil over medium heat; cook fish, turning once, for about 10 minutes or until crisp and golden on outside and fish flakes easily with fork.
Garnish with lemon wedges.

 

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

  • Sodium 127 mg
  • Protein 23 g
  • Calories 202.0
  • Total fat 11 g
  • Cholesterol 62 mg
  • Saturated fat 2 g
  • Total carbohydrate 2 g

%RDI

  • Iron 7.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 1.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 1.0
  • Vitamin C 0.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lemon Cornmeal Fish

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