| Prep Time 20 minutes |
| Cook Time 20 minutes |
| Servings 6 servings |
Ingredients
- 2 tablespoons olive oil
- 2/3 cup buttermilk
- Hot sauce to taste
- 2 teaspoons dijon mustard
- 1 teaspoon minced garlic
- salt and pepper to taste
- 1 1/2 pounds fish fillets
- 2/3 cup all-purpose flour
- 2/3 cup yellow corn meal
Ingredients
|
Instructions
- Preheat oven 475°F. Coat baking pan with olive oil and put pan in oven to heat.
- In zip-top plastic bag, combine buttermilk, hot sauce, mustard and garlic. Season fish to taste and add to buttermilk mixture. Let sit 15 minutes.
- In shallow bowl or plate, mix flour and cornmeal together. Remove fish from buttermilk, letting excess drip off, and dredge on both sides with cornmeal mixture. Transfer to hot baking pan.
- Bake 6 minutes, then carefully turn fish and continue cooking 5 minutes more, or until cooked through and golden.
Nutritional Info
Calories 173 kcal, Calories from Fat 24% Fat 4g, Saturated Fat 1 g, Cholesterol 44mg, Sodium 93 mg, Carbohydrates 13g, Dietary Fiber 1g, Total Sugars 1g, Protein 20g, Dietary Exchanges: 1 starch, 3 lean meat
Terrific Tip: The secret trick to crispy fish is to make sure to start with a hot pan. Don’t have buttermilk? Add 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition Nugget: Fish like salmon, halibut and tuna is a good source of healthy unsaturated fat.
Leave a Reply