Cornmeal Crusted & Pan Fried Fish with Coleslaw Recipe

Looking for an easy Cornmeal crusted & pan fried fish with coleslaw recipe? Learn how to make Cornmeal crusted & pan fried fish with coleslaw using healthy ingredients.


Submitted by charlenegilmore

Makes 2 servings



pretty healthy, but not low carb fresh and tasty

Recipe Ingredients for Cornmeal crusted & pan fried fish with coleslaw

5 tbs yellow cornmeal
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
12 oz fresh grouper fillet
2 tsp canola oil
1/4 cup skim milk
3 cups cabbage
2 tbs lime juice
1 1/2 tbs mayonnaise
1 1/2 tbs half and half
2 tbs apple cider vinegar
3/4 tsp sugar
6 tbs fresh parsley

Recipe Directions for Cornmeal crusted & pan fried fish with coleslaw

  1. - heat oil in large fry pan

  2. - mix first 4 dry ingredients in a pie pan and add milk to a separate flat bottomed pan

  3. - pat fish fillets dry, then dip in milk and dredge in cornmeal mixture

  4. - add to fry pan once oil sizzles when you add a drop of water

  5. - saute for 3 min on first side, then flip for 2 more minutes

  6. - while fish is cooking, thoroughly mix all remaining ingredients (except cabbage) in a mixing bowl for slaw dressing

  7. - pour over cabbage and toss to mix

  8. - serve w/ fish fillets for a fresh and zesty meal

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 397.7g
Amount Per Serving
Calories
425
Calories from Fat
116
% Daily Value*
Total Fat
12.9g
20%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
88mg
29%
Sodium
801mg
33%
Potassium
1216mg
35%
Total Carbohydrates
29.8g
10%
Dietary Fiber
4.8g
19%
Sugars
7.8g
Protein
47.1g
Vitamin A 36% Vitamin C 98%
Calcium 15% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in selenium
  • Very high in vitamin C
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