Prep 45 mins
Cook 30 mins
Recipe source: WW Magazine (May 2007) If following the WW Flex plan this is 8 points with each serving being 1 fish fillet, 1 cup of potatoes and 1 1/2 tablespoons tartar sauce.Just add a simple tossed salad for a complete low-point meal.
- 3⁄4 cup fat-free buttermilk
- 4 (6 ounce) fish fillets (catfish, tilapia,red snapper or your favorite firm fish fillets)
- 1 1⁄2 lbs potatoes, scrubbed and cut into sticks
- 3⁄4 teaspoon paprika
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon pepper
- 2⁄3 cup cornmeal
- 1⁄2 teaspoon Old Bay Seasoning
- 2 egg whites
For the tartar sauce
- 1⁄3 cup fat-free mayonnaise
- 1 tablespoon scallion, chopped
- 1 tablespoon unsweetened pickle, chopped
- 1 teaspoon lemon juice
- Pour the buttermilk into a zip-lock bag or marinating dish, add fish, turning to coat fish.
- Refrigerate for at least 30 minutes or up to 2 hours, turning bag or fish occasionally.
- Preheat oven to 425 degrees Fahrenheit.
- Line two rimmed cookie sheets with foil, placing a rack in one of the pans.
- Spray the second pan with Pam or your favorite cooking spray, preferably one with olive oil.
- Add potatoes to pan (sprayed with Pam) and sprinkle them with 1/2 teaspoon paprika, 1/2 teaspoon salt and 1/4 teaspoon pepper; tossing to coat.
- Spread potatoes evenly in pan and spray with Pam (with olive oil).
- Bake potatoes for 30 minutes.
- While potatoes are cooking, in a pie pan or on a sheet of wax paper combine the cornmeal, Old Bay Seaoning, and the remaining spices (1/4 tsp paprika, 1/4 tsp salt and 1/4 tsp pepper).
- In a second pie pan or bowl beat egg whites until frothy.
- Remove fish fillets from buttermilk, discarding buttermilk.
- Dip fish in the egg whites, coating both sides of fish, and then in the cornmeal mixture, shaking off excess.
- Transfer fish to a clean sheet of wax paper of a plate.
- Spray both sides of fish with Pam and then transfer fish to the pan with the rack, placing fish on top of the rack.
- Repeat with remaining fish.
- Bake fish until done about 15 minutes or when fish is golden broth and opaque in the center.
- While fish and potatoes are cooking, make the tartar sauce by combining the tartar sauce ingredients; mayonnaise, scallion, pickle, and lemon juice, in a small bowl.
- Serve fish with potatoes and tartar sauce.
I am always looking for a different way to make tilapia and saw this in a tag game. Very good directions, easy to follow. Used low-fat buttermilk and not quite 24 oz of fish. The cornmeal mix was just enough for the fish. I forgot to spray the potatoes b4 cooking, but they still turned out fine. I used parchment paper and would recommend spraying the rack b4 putting the fish on it, as they did stick a little. I cooked the fish 5 minutes longer for good measure. My fish hating DD didn't like it, but the rest of the family, including the 4 yo did.
This recipe was easy to make and the tilapia came out perfectly cooked with a great texture, outside and in. I followed the recipe exactly, but next time I will follow the review suggestion to use cayenne instead of Old Bay bc we found the coating a bit bland. I made a horseradish sauce instead of tartar (prepared horseradish and ketchup), as we like it better, and that did make up for the blandness. Still, I would prefer not to have to dip the fish in sauce, given this is WW. Potatoes also were a bit bland, so maybe salt and vinegar is the way to enjoy those. Note that we are from New Orleans, so we do like our food spicy. Others may find it seasoned enough.
A very nice way of cooking fish and chips the low fat way! We all enjoyed this for lunch today - although I skipped some of the seasonings, only because we like our fish and chips with salt and vinegar!!! Our fish did stick a bit - but it did not detract from the taste however. A very good WW recipe, which I will use again - thanks Ellie! FT:-)