Servings: 4
COOKING TIPS
Thaw fish within the fridge in a single day.
For extra taste, combine 1 teaspoon seasoning with cornmeal earlier than coating fish. Seasoning is perhaps lemon pepper, pepper, garlic powder or chili powder.
Make do-it-yourself tartar sauce. Mix gentle mayo or salad dressing with pickle relish.
Substances
- 2 tablespoons canola or vegetable oil
- 1/4 cup cornmeal
- 4 (3 ounces every) frozen fillets of white fish (tilapia), thawed
- 4 hamburger buns
- Optionally available sandwich toppings: sliced onions and tomatoes, leaf lettuce, gentle ranch dressing or tartar sauce
Instructions
- Warmth oil in a skillet over medium warmth till sizzling. Unfold the cornmeal on a plate and press the fish into the cornmeal to coat on all sides.
- Fry the fish within the sizzling oil till the cornmeal is calmly browned. This may take about 2-3 minutes on all sides. Fish is completed when the inner temperature reaches 145°F or it flakes simply with a fork.
- Transfer the fish from the frying pan to a plate lined with paper towels. Pat the fish dry with extra paper towels.
- Assemble sandwiches together with your favourite toppings.
Recipe courtesy of Spend Smart Eat Smart, Iowa State University Extension and Outreach.
Vitamin Information
4 servings
Serving dimension: 1 sandwich
Quantity per 1 sandwich
Energy
300
| % DV* | |
| Whole Fats 10g | |
| Saturated Fats 1.5g | |
| Trans Fats 0g | |
| Ldl cholesterol 45mg | |
| Sodium 250mg | |
| Whole 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 |
*% Day by day Values are included the place obtainable. They’re primarily based on a 2,000 calorie weight loss plan. Your every day worth could also be larger or decrease relying in your calorie wants.
