Corn Crusted Red Fish

Seafood
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Ingredients

  • 1 1/2 cups fresh corn kernels
  • 1 tablespoon red bell pepper, chopped ⓘ
  • 1 tablespoon red onion, chopped ⓘ
  • 1 tablespoon cornstarch ⓘ
  • 4 (5 ounce) red snapper fillets ⓘ
  • 1 teaspoon Creole seasoning, or to taste ⓘ
  • 1 cup all-purpose flour
  • 3 egg whites, lightly beaten ⓘ
  • 1 tablespoon vegetable oil ⓘ

Instructions

  1. Preheat an oven to 350 degrees F (175 degrees C). Combine corn kernels, bell pepper, onion, and cornstarch in a bowl; set aside.
  2. Sprinkle the Creole seasoning over the red snapper. Dredge the fish in the flour, then dip them in the egg whites. Coat both sides of the fish by pressing the corn mixture into the egg whites.
  3. Heat the vegetable oil in an oven-safe skillet over medium-high eat. Arrange the fillets in the skillet and fry until golden, about 5 minutes on each side. Place the skillet in the preheated oven and continue cooking until the fish flakes easily with a fork, about 5 more minutes.

Nutrition & Diet Analysis (per serving)

435 kcal 22% DV
Protein Fat Carbs

Macronutrients

Protein 24.1g 48% DV
Total Fat 13.7g 18% DV
Carbs 52.6g 19% DV
Fiber 2.5g 9% DV
Sugar 4.3g 9% DV

Electrolytes

Sodium 471.3mg 20% DV
Potassium 436.3mg 9% DV
Cholesterol 13.5mg 5% DV

Vitamins & Minerals

Vitamin A 244mcg 27% DV
Vitamin C 34.6mg 38% DV
Calcium 29.8mg 2% DV
Iron 1.6mg 9% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

egg white flour cornstarch red bell pepper corn kernels red onion vegetable oil

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