CHEF JEFF — ONE BYTE AT A TIME: Crispy Fish

Cornmeal gives tilapia a nice crust without deep-frying in this recipe.

Crispy Fish

¾ pound tilapia fillets

¼ cup coarse cornmeal

Salt and freshly ground black pepper

2 teaspoons olive oil

Wash fillet and pat dry with paper towel. Season cornmeal with salt and pepper to taste. Dip fillets into cornmeal, making sure both sides are well coated. Heat olive oil in a nonstick skillet over medium-high heat.

Add fish and sauté 4 minutes. Turn and sauté 4 minutes for a 1-inch thick fillet.

Yield: Serves 2.

Approximate nutritional analysis per serving: 276 calories, 25 percent of calories from fat, 7.7 grams fat (2 grams saturated, 4.5 grams monounsaturated), 84 milligrams cholesterol, 35.6 grams protein, 15.7 grams carbohydrates, 0.8 grams fiber, 91 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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