Cornmeal-Crusted Perch

Dairy-free
Diabetes Appropriate
Egg-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Weight Management
Dish type
Dinner
Serves
6
Ready in
20 minutes

Ingredients

  • 1/3 cup malt vinegar
  • 1 tbsp. finely chopped chives
  • 3/4 cup yellow cornmeal
  • 1/3 cup flax meal
  • 1/4 cup semolina flour
  • 1/2 tsp. onion salt
  • 1/2 tsp. garlic pepper
  • 1 1/2 lbs. perch fillets
  • 1/2 red bell pepper, seeded, cut into thin strips (optional)

Directions

Prep Time
10 minutes
Cook Time
10 minutes
Ready in
20 minutes
  1. Preheat oven to 400°F. For vinegar sauce, in a small bowl stir together vinegar and chives. Cover and set aside.
  2. In a large resealable plastic bag combine cornmeal, flax meal, flour, onion salt and garlic pepper; seal bag and shake to combine. Rinse fillets and pat dry with paper towels. Add fillets; toss to coat. Place coated fillets on a nonstick baking sheet. Spray tops of fillets with nonstick cooking spray.
  3. Place baking sheet in oven. Bake 8 to 10 minutes or until fish flakes easily with a fork. Transfer fillets to a serving platter. Drizzle with vinegar sauce, top with bell pepper strips (if desired), and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 223, Calories Fat 45, Total Fat 5g, Saturated Fat 0g, Cholesterol 47mg, Sodium 334mg, Carbohydrate 19g, Protein 24g
Serving Size1
Calories223
Calories Fat45
Calories (fat) extra20
Total Fat5g
Total Fat (extra)8
Saturated Fat0g
Saturated Fat (extra)2
Cholesterol47mg
Cholesterol (extra)16
Sodium334mg
Sodium (extra)14
Potassium374mg
Carbohydrate19g
Carbohydrate (extra)6
Fiber3g
Fiber (extra)15
Protein24g
Omega30g
Vitamin A74IU
Vitamin A (extra)1
Vitamin C1mg
Vitamin C (extra)2
Iron1mg
Iron (extra)10