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corn meal crusted fish tilapia

Mexican Crispy Fish

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Calories 430kcal

Servings

6 Servings

Ingredients

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

Instructions

  • Season fish with salt and pepper.
  • Prepare dipping station with egg in one plate and masa harina and cumin in a second plate.
  • Dip fish into egg then masa harina mixture and set aside.
  • Heat a large sauté pan over medium-high heat.
  • Add 3 tablespoons oil and 3 fillets.
  • Cook for about 3 minutes on each side or until fish is cooked through.
  • Remove filets to a paper-towel-lined plate.
  • 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.
  • Serve fish with avocado cream.

Nutrition

Nutrition Facts
Mexican Crispy Fish
Amount per Serving
Calories
430
% Daily Value*
Fat
 
24
g
37
%
Cholesterol
 
106
mg
35
%
Sodium
 
370
mg
16
%
Carbohydrates
 
21
g
7
%
Fiber
 
5
g
21
%
Sugar
 
2
g
2
%
Protein
 
33
g
66
%
* Percent Daily Values are based on a 2000 calorie diet.