Delicious, low-fat recipe from Betty Crocker Healthy Choices cookbook. All three of my boys beg for me to cook this! There are never any leftovers!
1. Cut fish into serving pieces. Combine potato flakes, corn starch, paprika, and lemon pepper. (You can also add some salt/seasoning salt if desired. Creole/Cajun seasoning is very good in this recipe.)
2. Dip just the top and sides of the fish in the beaten egg, then in the potato mixture.
3. Heat oil in cast iron skillet. Cook fish, potato side down, for 5 minutes. Turn carefully. Reduce heat to medium. Cook until fish flakes easily.
Note: The recipe says to cook 5 minutes per side, but thick slabs of salmon won't cook through in that time. It's okay to eat the salmon raw or not quite done (people in Japan do it all the time). But if you prefer a fully cooked fish, just turn down the heat for a while and let it cook through. I find it needs about 10 minutes per side, depending on how thick the pieces of salmon are.
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|Serving Size: 1 Serving (146g)|
|Recipe Makes: 4|
|Calories from Fat: 164 (58%)|
|Amt Per Serving||% DV|
|Total Fat 18.2g||24 %|
|Saturated Fat 4.5g||23 %|
|Monounsaturated Fat 5.6g|
|Polyunsanturated Fat 4.8g|
|Cholesterol 116.9mg||36 %|
|Sodium 113.1mg||4 %|
|Potassium 494.7mg||13 %|
|Total Carbohydrate 3.8g||1 %|
|Dietary Fiber 0.8g||3 %|
|Sugars, other 2.9g|
|Protein 25g||36 %|
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Calories per serving: 283
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