This recipe for low-sodium pan-fried or baked fish can be cooked as either fish filets or smaller “fish nuggets.”
- 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
- 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.
- Mix cornmeal, paprika, onion powder, and garlic powder (and optional cayenne pepper, optional Parmesan cheese and optional Mrs Dash) on a plate.
- 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.
- 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.
- 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.)
- 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.
Note that sodium percentages depend on which daily reference you use. The estimated 102 mg of sodium per serving implies that one serving of this recipe provides:
– 4% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 7% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 10% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
