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Mexican Crispy Fish

corn meal crusted fish tilapia

All white fish are great lean protein sources. Studies have shown that increased consumption of white fish improves blood pressure, lowers cholesterol, and can help with weight control.

Serve fish with avocado cream and salsa with brown rice or as fish tacos. 

  • Duration
  • Cook Time
  • Prep Time
  • 6Servings



  • 6 (6-ounce) boneless, skinless white fish fillets, like cod or flounder
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly cracked black pepper
  • 1 large egg white, lightly beaten with 1 tablespoon water
  • 1 cup masa harina (or ½ cup cornmeal plus ½ cup whole-wheat flour)
  • 1 teaspoon ground cumin
  • 6 tablespoons extra virgin olive oil, divided

Avocado Cream

  • 2 avocados
  • ½ cup plain yogurt
  • Juice of 2 limes
  • Kosher salt


1. Season fish with salt and pepper.

2. Prepare dipping station with egg in one plate and masa harina and cumin in a second plate.

3. Dip fish into egg then masa harina mixture and set aside.

4. Heat a large sauté pan over medium-high heat.

5. Add 3 tablespoons oil and 3 fillets.

6. Cook for about 3 minutes on each side or until fish is cooked through.

7. Remove filets to a paper-towel-lined plate.

8. Repeat with remaining oil and fillets.

9 Meanwhile place avocado, yogurt, and lime juice in a blender and puree until smooth. Season to taste with salt.

10. Serve fish with avocado cream.

Nutrition Information

  • Serving Size: per serving
  • Calories: 430
  • Carbohydrate Content: 21 g
  • Cholesterol Content: 106 mg
  • Fat Content: 24 g
  • Fiber Content: 5 g
  • Protein Content: 33 g
  • Sodium Content: 370 mg
  • Sugar Content: 2 g