Enjoy your favorite crispy fish sandwich with this simple and easy recipe using cornmeal and tilapia.
Servings: 4
Cooking Tips
Thaw fish in the refrigerator overnight.
For more flavor, mix 1 teaspoon seasoning with cornmeal before coating fish. Seasoning might be lemon pepper, pepper, garlic powder or chili powder.
Make homemade tartar sauce. Combine light mayo or salad dressing with pickle relish.
Ingredients
- 2 tablespoons canola or vegetable oil
- 1/4 cup cornmeal
- 4 (3 ounces each) frozen fillets of white fish (tilapia), thawed
- 4 hamburger buns
- Optional sandwich toppings: sliced onions and tomatoes, leaf lettuce, light ranch dressing or tartar sauce
Directions
- Heat oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal to coat on all sides.
- Fry the fish in the hot oil until the cornmeal is lightly browned. This will take about 2-3 minutes on each side. Fish is done when the internal temperature reaches 145°F or it flakes easily with a fork.
- Move the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
- Assemble sandwiches with your favorite toppings.
Recipe courtesy of Spend Smart Eat Smart, Iowa State University Extension and Outreach.
Nutrition Facts
4 servings
Serving size: 1 sandwich
Amount per 1 sandwich
Calories
300
| % DV* | |
| Total Fat 10g | |
| Saturated Fat 1.5g | |
| Trans Fat 0g | |
| Cholesterol 45mg | |
| Sodium 250mg | |
| Total Carbs 29g | |
| Dietary Fiber 1g | |
| Sugars 3g | |
| Added Sugars | |
| Protein 22g | |
| 13% | Vitamin D 2.6mcg |
| 5% | Calcium 69mg |
| 13% | Iron 2.3mg |
| 7% | Potassium 322mg |
*Percent Daily Values are included where available. They are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.