New England Fish Fry

New England Fish Fry features crispy, golden-brown fillets of fresh fish, lightly breaded and fried to perfection, served with a side of tartar sauce and lemon wedges. This dish embodies the flavors of the coast, offering a satisfying and protein-packed meal that’s perfect for seafood lovers.

Ingredients

• Cod fillets - 300 grams
• All-purpose flour - 100 grams
• Cornmeal - 50 grams
• Egg - 1 large
• Milk - 50 ml
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Vegetable oil - 500 ml (for frying)
• Lemon wedges - 2 (for serving)
• Tartar sauce - 100 grams (for serving)

Steps

1. In a shallow bowl, whisk together the flour, cornmeal, salt, black pepper, and paprika.
2. In another bowl, beat the egg and mix it with the milk.
3. Pat the cod fillets dry with paper towels, then dip each fillet into the egg mixture followed by the flour mixture, ensuring they are well coated.
4. Heat the vegetable oil in a large skillet over medium-high heat until shimmering.
5. Carefully place the coated cod fillets into the hot oil, cooking for about 4-5 minutes on each side or until golden brown and cooked through.
6. Remove the fish from the skillet and drain on paper towels to remove excess oil.
7. Serve the fish hot with lemon wedges and a side of tartar sauce.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 700 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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