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Cornmeal Breaded Fish Fillet

Cornmeal Breaded Fish Fillet

A crispy fillet of fish, tender zucchini, onions and green pepper served with a dinner roll

Print out the recipe for Cornmeal Breaded Fish Fillet

Serves 4

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1 pound fish fillet
1/4 cup cornmeal
2 tablespoons flour
1/4 teaspoon pepper
1/4 teaspoon salt
1/4 cup milk
2 tablespoons olive oil
2 tablespoons margarine
4 ounces onion
4 ounces green bell pepper
8 ounces zucchini
1 clove garlic
4 teaspoons Italian bread crumbs
2 teaspoons Parmesan Cheese
4 dinner rolls

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Directions
  1. Mix cornmeal, flour, pepper and garlic salt together in a plastic bag.
  2. Place fish in a flat dish or pie pan. Pour milk over fish and turn to coat.
  3. Put fish into plastic bag with cornmeal mixture. Shake until all the cornmeal mixture is on the fish fillet.
  4. Heat olive oil in a skillet over medium heat. Place fish fillet in skillet.
  5. Slice onion, green pepper, zucchini and garlic.
  6. Heat margarine in a skillet over medium heat. Place vegetables into skillet.
  7. Turn fish.
  8. Sprinkle Italian bread crumbs and Parmesan cheese over vegetables.
  9. Turn vegetables. Sauté for about five minutes or until golden brown.
  10. Serve fish and vegetables with a dinner roll.
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Nutritional information for Cornmeal Breaded Fish Fillet

Calories: 452
Calories from Fat: 215

% Daily Value*
Total Fat 24g 37%
Saturated Fat 5g 26%
Cholesterol 48mg 16%
Sodium 479mg 20%
Total Carbohydrates 32g 11%
Dietary Fiber 3g 13%
Sugars 5.5g ~
Protein 27g 54%
Vitamin A 15% Iron 13%
Vitamin C 58% Calcium 10%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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