seafood recipes
Panfried Fish Fillets
Prep: 15 min – Cook: 10 min
1 1/2 pounds mild-flavor fish fillets, about 3/4 inch thick
1/2 teaspoon salt
1/8 teaspoon pepper
1 egg
1 tablespoon water
1/2 cup Gold Medal® all-purpose flour, cornmeal or grated Parmesan cheese
Vegetable oil or shortening
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1. Cut fish fillets into 6 serving pieces. Sprinkle both sides of fish with salt and pepper.
2. Beat egg and water in shallow bowl until well mixed. Sprinkle flour on waxed paper or a plate. Dip both sides of fish pieces into egg, then coat completely with flour.
3. Heat oil (1/8 inch) in 10-inch skillet over medium heat about 2 minutes. Fry fish in oil 6 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides. Drain on paper towels.
Makes 6 servings
Nutritional Info Per 1 Serving: Calories 215 (Calories from Fat 100); Fat 11g (Saturated 2g); Cholesterol 90mg; Sodium 300mg; Potassium 330mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 25g
Diet Exchanges: 3 1/2 Lean Meat
This recipe displayed with permission from General Mills, Inc.