Servings: 4
COOKING TIPS
Thaw the fish within the refrigerator overnight.
For higher flavor, mix 1 teaspoon of seasoning with cornmeal before breading the fish. The spice could be lemon pepper, black pepper, garlic powder or chili powder.
Make homemade tartar sauce. Mix light mayonnaise or salad dressing with the marinade.
Ingredients
- 2 tablespoons rapeseed or vegetable oil
- 1/4 cup of cornmeal
- 4 (3 ounces each) frozen white fish (tilapia) fillets, thawed
- 4 hamburger buns
- Optional sandwich toppings: chopped onion and tomato, leaf lettuce, light ranch dressing or tartar sauce
Directions
- Heat the oil in a skillet over medium heat until hot. Spread the cornmeal on a plate and press the fish into the cornmeal in order that it’s coated on all sides.
- Fry the fish in hot oil until the cornmeal is calmly browned. It would take about 2-3 minutes on both sides. The fish is prepared when the interior temperature reaches 145°F or when it breaks up easily with a fork.
- Transfer the fish from the pan to a plate lined with paper towels. Pat the fish dry with more paper towels.
- Make sandwiches along with your favorite toppings.
Recipe courtesy Spend Correctly Eat Correctly, the extension and coverage of Iowa State University.
Nutrition Facts
4 servings
Serving size: 1 sandwich
Quantity for 1 sandwich
Calories
300
%DV* | |
Total fat content 10g | |
Saturated fat 1.5g | |
Trance Fat 0g | |
cholesterol 45 mg | |
Sodium 250mg | |
Total carbohydrates 29g | |
Dietary fiber 1 g | |
Sugars 3g | |
Added sugars | |
Protein 22h | |
13% | Vitamin D 2.6 mcg |
5% | Calcium 69mg |
13% | Iron 2.3 mg |
7% | Potassium 322 mg |
*Day by day percentages are included where available. They’re based on a 2000 calorie food plan. Your day by day value could also be higher or lower depending in your caloric needs.