Recipe: Nutrition
Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Kosher
Low-Calorie
Low-Carbohydrate
Low-Saturated Fat
Low-Sodium
Weight Management
Directions
Prep Time
15 minutes
Cook Time
30 minutes
Ready in
45 minutes
- Toast cornmeal in a dry skillet over medium heat until aromatic, about 2 minutes; set aside. In a large skillet, heat 1 tablespoon of the oil over medium-high heat; cook onion and peppers until soft. Add tomato, tomato paste, Worcestershire, sugar, bay leaf and 1/2 cup water; stir well. Simmer 15 minutes or until sauce thickens slightly.
- In separate skillet, heat remaining 3 tablespoons oil over medium heat. Season fillets with salt and pepper to taste, and roll in toasted cornmeal to coat. Fry until crisp, 3 to 4 minutes per side. (Do not crowd pan; fry in batches, if necessary.) Transfer to a serving platter and top with sauce.
Nutritional Information
Serving Size
1
Per Serving
Calories 284, Calories Fat , Total Fat 9g, Saturated Fat 1g, Cholesterol 97mg, Sodium 131mg, Carbohydrate 10g, Protein 38g
Serving Size | 1 |
Calories | 284 |
Total Fat | 9g |
Total Fat (extra) | 15 |
Saturated Fat | 1g |
Saturated Fat (extra) | 8 |
Cholesterol | 97mg |
Cholesterol (extra) | 33 |
Sodium | 131mg |
Sodium (extra) | 5 |
Carbohydrate | 10g |
Carbohydrate (extra) | 4 |
Fiber | 2g |
Fiber (extra) | 10 |
Protein | 38g |