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Crispy Fish
Recipes
Crispy Fish
4 servings
20 minutes total

Ingredients

  • ¼ cup flour
  • ½ teaspoon seasoned salt
  • ¾ cup liquid egg whites
  • 2 ¾ cups crispy rice cereal
  • 4 (6 oz) haddock fillets (about 1 ½ lb)
  • ¼ cup canola oil
  • Tartar sauce or malt vinegar (optional for serving)

Steps

    1. Combine flour and seasoned salt in shallow dish. Whisk egg whites in second dish until frothy. Crush cereal and place in third dish. Coat fish with flour, then dip into egg whites, and finally coat with cereal, pressing with fingers to adhere (wash hands).
    2. Preheat large sauté pan on medium. Place oil in pan, then add fish; cook 2–3 minutes on each side until crust is golden, flesh is flaky, and center is 145°F. Drain on paper towels. Serve with tartar sauce or malt vinegar, if desired.
    Always check fish for bones.
Other Preparation Methods
    • Bake: Preheat oven to 400°F. Season 1 ½ lb haddock with salt and pepper. Top with sliced olives, sliced banana peppers, and diced tomatoes; bake 8–10 minutes until flesh is opaque and separates easily.
    • Steam: Preheat oven to 375°F. Place 1 ½ lb haddock on foil (for a pouch); season with salt and pepper. Whisk ¼ cup sesame oil, 1 tablespoon lime juice, 1 tablespoon ginger spice paste, and sliced green onions to blend. Top fish with mixture; fold to form pouch. Bake 8–10 minutes until flesh is opaque and separates easily.

Amount per ¼ recipe serving: Calories 260, Total Fat 4g, Sat Fat 0g, Trans Fat 0g, Chol 90mg, Sodium 680mg, Total Carb 22g, Fiber 0g, Sugars 2g, Protein 31g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 40%