Simple New England Fried Fish

Dairy Free
Health score
18%
Simple New England Fried Fish
30 min.
4
472kcal

Suggestions

Ingredients

  • 2  egg whites 
  • 24 ounce fillets flounder 
  • 0.8 cup flour all-purpose
  • 1 teaspoon ground pepper black to taste
  • 1 pinch salt to taste
  • 1.5 cups vegetable oil as needed
  • 2 tablespoons cool water 
  • 0.8 cup cornmeal yellow

Equipment

  • bowl
  • paper towels
  • sauce pan

Directions

  1. Stir egg whites and water together with a fork in a wide, shallow bowl.
  2. Mix cornmeal, flour, and pepper together with a fork on a plate.
  3. Heat oil in a deep-fryer or large saucepan to 350 degrees F (175 degrees C).
  4. Dip each flounder fillet into the egg white mixture and press into the cornmeal mixture to coat completely. Gently toss between your hands so any cornmeal that hasn't stuck can fall away.
  5. Place fish onto a plate while preparing the rest of the fillets; do not stack.
  6. Carefully put fish into the hot oil and cook until golden brown, 3 to 5 minutes per side.
  7. Drain fillets on a plate lined with paper towel; season with salt.

Nutrition Facts

Calories472kcal
Protein24.07%
Fat41.68%
Carbs34.25%

Properties

Glycemic Index
43.88
Glycemic Load
25.97
Inflammation Score
-5
Nutrition Score
19.273478181466%

Nutrients percent of daily need

Calories:472.45kcal
23.62%
Fat:21.66g
33.32%
Saturated Fat:3.6g
22.49%
Carbohydrates:40.05g
13.35%
Net Carbohydrates:36.49g
13.27%
Sugar:0.64g
0.71%
Cholesterol:76.54mg
25.51%
Sodium:174.5mg
7.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.14g
56.27%
Selenium:58µg
82.86%
Phosphorus:524.08mg
52.41%
Vitamin B12:1.94µg
32.26%
Vitamin D:4.76µg
31.75%
Vitamin K:31.19µg
29.7%
Manganese:0.44mg
22.01%
Vitamin B1:0.31mg
20.8%
Vitamin B3:3.91mg
19.55%
Vitamin B6:0.36mg
17.76%
Magnesium:70.25mg
17.56%
Vitamin E:2.54mg
16.92%
Folate:62.22µg
15.55%
Vitamin B2:0.24mg
14.37%
Fiber:3.56g
14.25%
Iron:2.35mg
13.05%
Potassium:424.33mg
12.12%
Zinc:1.64mg
10.96%
Copper:0.15mg
7.48%
Vitamin B5:0.63mg
6.3%
Calcium:44.52mg
4.45%
Vitamin A:58.87IU
1.18%
Source:Allrecipes