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Cornmeal-Crusted Tilapia
Serve these golden fish fillets with a creamy mustard topping.
Combine 1 part mustard to 3 parts light or regular mayonnaise.
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 cup cornmeal
1/3 cup whole-wheat flour (white flour may be substituted)
1 large egg, lightly beaten
1 1/2 pounds tilapia fillets
2 tablespoons vegetable oil, divided
Combine the salt, paprika, cornmeal and flour on a plate. Place a
bowl with the lightly beaten egg next to the plate.
Dredge the fillets first in the egg, then the cornmeal mixture.
Heat 1 tablespoon of the oil in a large, nonstick skillet over medium
high. Add the fish and cook until golden brown, about 4 minutes.
Remove from the pan. Add the remaining tablespoon of oil to the pan,
and return the fish fillets, cooked side facing up. Cook another 4
inutes, or until fish is cooked through. Makes 4 servings.
Nutritional analysis per serving: 266 calories, 36 g protein, 23 g
carbohydrates, 2 g fiber, 3 g fat, 1 g saturated fat, 370 mg sodium
Recipe source: FrugalFriendsintheKitchen yahoo group, submitted by Judith Scharf.