Simple Pan Fried Fish
Servings
4Serving size
4 ounces fishThis recipe can easily be multiplied or divided by 2. This recipe does not make very good leftovers.
Serve with Cilantro Tartar Sauce or Curried Tartar Sauce or Garlic Tartar Sauce or Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Roasted Potatoes
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Serve with Cole Slaw or Herbed Zucchini or Pan Grilled Asparagus or Pan Grilled Broccoli or Parmesan Zucchini or Sun Dried Tomato Tartar Sauce or Tartar Sauce
Ingredients
| 2 large Egg white(s) |
| 4 Tbsp. Yellow cornmeal (coarse ground) |
| 1/4 tsp. Salt |
| 1 to taste Black pepper |
| 16 ounces Fresh whitefish (4 4-ounce filets cod, halibut, grouper, drum, or catfish) |
| 4 Tbsp. Fresh dill |
| 2 tsp. Canola oil |
Instructions
Mix the cornmeal together with the salt and pepper.
Dredge the fish in the egg white and then sprinkle each side with dill. Dredge in the cornmeal until well coated.
When all four filets are coated, place a large skillet over medium high heat and add the oil. When the oil is hot, add the coated fish. Cook for about 6-7 minutes on each side.
Serve topped with the Tartar Sauce of your choice.
Serve this recipe with one of these starch side dishes.
Cilantro Tartar Sauce
Place the water in a medium sauce pan over high heat. When it begins to boil, reduce the heat until the water is barely moving and add the unbroken egg yolks one at a time. Poach the egg yolks for 12 minutes. Remove to a paper towel and let cool.…
Curried Tartar Sauce
Place the mayonnaise, relish, shallot, curry powder, garam masala, black pepper, and cayenne pepper in a small bowl. Fold together until well blended and chill for at least two hours before serving.
Garlic Tartar Sauce
Place the mayonnaise in a small mixing bowl and add the roasted garlic. Mash the garlic into the mayonnaise until smooth. Fold in the green onions, capers, caper liquid, milk, salt and pepper. Chill.
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Roasted Potatoes
Preheat oven to 400° F. Place the water in a medium stock pot over high heat and bring to a boil. Add the potatoes and reduce the heat to medium-high. Simmer for 10 minutes and remove. Drain potatoes and let them cool slightly before cutting them into quarters. Place potatoes…
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Serve this recipe with one of these vegetable side dishes.
Cole Slaw
Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Parmesan Zucchini
Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…
Sun Dried Tomato Tartar Sauce
Mix all ingredients together and chill before serving.
Tartar Sauce
Combine the mayonnaise, relish, capers, vinegar, minced shallots and minced parsley. Blend well with a fork and refrigerate at least 3 hours.
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
The coarse ground cornmeal may not appeal to everyone but I particularly like it. The coarseness may not be to your liking, so using finely ground cornmeal is an option.