Crispy cornmeal perch

4

PREP TIME

15 min

TOTAL TIME

20 min

Makes

4 servings

Crispy cornmeal perch

Photo: Erik Putz

Amp up #FishFriday with this crunchy cornmeal-crusted perch. Best served with a yummy roasted red pepper dip and some cut veggies.

Ingredients

  • 1/2 cup cornmeal
  • 1 tsp smoked paprika , or chili powder
  • 1 egg
  • 3/4 tsp salt
  • 450 g perch fillets , patted dry
  • 2 tbsp canola oil , divided
  • 1 tub prepared roasted red pepper dip , (such as Summer Fresh)
  • 4 market carrots , quartered lengthwise
  • 4 mini cucumbers , quartered lengthwise
  • 1 bell pepper , cut into strips
  • 2 cups mixed vegetable chips , (optional)

Instructions

  • Stir cornmeal and paprika in a bowl. Whisk egg in another bowl.
  • Sprinkle salt over perch. Dip in egg to coat both sides, then coat with cornmeal mixture, shaking off any excess. Place on a baking sheet.
  • Heat oil in a large non-stick frying pan over medium. Cook fish in batches until golden, 1 to 2 min per side.
  • Serve perch with dip, veggies, and vegetable chips (if using).

Kitchen tip

For crunchy fish sandwiches, spread mayo mixed with chopped gherkins on a halved dinner roll and fill with perch and vegetable chips.

Nutrition (per serving)

  • Calories
  • 290,
  • Protein
  • 26 g,
  • Carbohydrates
  • 20 g,
  • Fat
  • 12 g,
  • Fibre
  • 2 g,
  • Sodium
  • 763 mg.
  • Excellent source of
  • vitamin B12
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