Pan-Fried or Baked Fish
Serves: 6.
 
Ingredients
  • 1 cup plain cornmeal (not self-rising)
  • 1 teaspoon paprika
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • (optional) ¼ teaspoon cayenne pepper, or to taste
  • ⅛ cup Parmesan cheese (Note: if desired, you can omit this to reduce the sodium further.)
  • 1 cup skim milk
  • 2 eggs, beaten
  • 24 oz catfish, cod, or tilapia filets (cut into smaller nugget-sized pieces, if desired)
  • 2 tablespoons vegetable oil
  • (Optional) Mrs Dash Original Seasoning Mix or No-Salt Italian Seasoning Mix
Instructions
  1. If you plan to bake the fish instead of pan-frying it, preheat oven to 375 degrees. and lightly oil the bottom of a foil-covered cookie sheet.
  2. Mix cornmeal, paprika, onion powder, and garlic powder (and optional cayenne pepper, optional Parmesan cheese and optional Mrs Dash) on a plate.
  3. Beat milk and eggs together in a bowl. Dip fish fillets in milk mixture, then gently press fillets into cornmeal mixture, coating both sides. Shake off excess breading.
  4. Put breaded fish on the foil-covered cookie sheet, without overlapping. Cover and chill in refrigerator for 30 minutes or more to let the breading set.
To pan-fry the fish:
  1. Heat vegetable oil in a large skillet; pan-fry filets until fish is golden brown and flakes easily with a fork, about 4 minutes per side. (If you want more seasoning, lightly sprinkle Mrs Dash Original on the fish when you turn it.)
To bake the fish:
  1. Spray a little olive oil or vegetable oil over the top of each filet. Place cookie sheet in the preheated oven and bake 10-15 minutes, or until fish flakes easily with a fork.
Nutrition Information
Serving size: 4 oz. Sodium: 102mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/seafood/pan-fried-catfish/