All foods can fit into a healthy diet, even fried fish and hushpuppies. Paired with a mayo-free version of coleslaw, this meal isn't too terrible. Just don't eat it too often
Prep Time 10 minutesminutes
Cook Time 15 minutesminutes
Total Time 25 minutesminutes
Servings 4
Author Meme
Ingredients
½cupmilk or buttermilk
1teaspoonhot sauce
4fillets of fish {any white flaky fish}6 oz.
¾teaspoonsalt
⅓cupwhole wheat pastry flour or all-purpose flour {don't use whole wheat unless it's pastry!}
⅓cupcornmeal
¼teaspooncayenne pepper
½teaspoonlemon pepper
1tablespooncanola oil + about ½ tablespoon to spray over fish
Instructions
Put milk and hot sauce in a shallow bowl. Add fish and let sit for about 10 minutes, turning after 5 minutes.
In another shallow bowl, stir together salt, whole wheat pastry flour, cornmeal, cayenne pepper, and lemon pepper. Set aside.
One fillet at a time, take out of milk and let excess drip back into the bowl. Put one side of fish into the flour mixture then carefully turn over to coat the other side. Transfer to a plate and repeat with remaining fillets.
Then put the fish back in the milk and repeat the breading process.
Meanwhile, heat a large skillet over medium-high heat and add 1 tablespoon oil. Once hot, add breaded fish and spray tops of fish lightly with oil.
Cook for about 5-7 minutes on each side, depending upon thickness. {You want the fish to easily flip. If it is still stuck to the pan, it is not yet ready to be flipped.}