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Simple Pan Fried Fish

Servings

4

Serving size

4 ounces fish
COOKING TIME
30 Minutes

This recipe can easily be multiplied or divided by 2. This recipe does not make very good leftovers.

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Simple Pan Fried Fish

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

Whisk egg whites until frothy.

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. Place potatoes in a roasting pan large…

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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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GERD / Acid Reflux

No specific GERD triggers (choose your tartar sauce carefully).

Lactose

This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.

Sodium

This is a low sodium recipe.

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.

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."

Mark Twain