admin September 28, 2009

This recipe is great for any white fish… cod, scrod (whatever that is), flounder or sole. The crispy outer crust will give you the impression this was deep fried, but it’s cooked in only 1 teaspoon of oil per person.


1/4 cup yellow corn meal
1/4 cup Italian flavored bread crumbs
1/4 cup all purpose flour
1/4 cup egg product (like Egg Beaters)
3 tablespoons dijon mustard
4 6oz pieces of cod or other white fish
4 teaspoons olive oil
1/2 cup mild fat free salsa


Combine the cornmeal and bread crumbs in a bowl.
Combine the egg product and mustard in another bowl and mix well.
Put the flour in another bowl.

Dip the fish in the flour, then the egg and mustard liquid, then the cornmeal and bread crumbs. Press gently to coat. Place the fillet on a plate.  Repeat for all four pieces of fish.

Heat the oil in a large nonstick pan. Add the fish being sure there is room between each piece, do not crowd the pan. It is better to do in two batches if necessary.

Cook for about 3 minutes on each side, until golden brown and the fish is just opaque in the center.

Transfer to a warm platter. Top each piece with salsa.

Serves 4