Cornmeal Crusted Fish with Black Bean and Corn Salsa
This preparation has a fantastic flavor and texture that my family loves. It’s a great meal for all ages, as the fish is simple enough for picky eaters, and can be smothered with the delicious salsa for those with more daring palates.
Ingredients
- 15 oz. reduced-sodium canned black beans (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), drained and rinsed
- 1 cup chunky salsa
- 1 cup corn kernels, fresh, frozen, or canned,
- 1/3 cup yellow cornmeal
- 2 tsp. Old Bay seasoning or use other fish or Cajun seasoning
- 1 lb. tilapia, catfish, trout, or other thin white fish fillets
- 1 - 2 Tbsp. extra virgin olive oil
Instructions
- In a small saucepan, combine the beans and salsa and bring it to a boil. Add the corn and simmer it for 5 – 10 minutes, stirring occasionally, until it is heated through. Keep it warm over low heat until the fish is ready.
- Meanwhile, on a shallow plate, mix the cornmeal and Old Bay seasoning together thoroughly with a fork.
- Pat the fish dry with paper towels, if necessary, and dredge the fillets in the cornmeal mixture, patting on extra coating to completely cover the fish. Set the fillets aside.
- Coat a large heavy skillet with nonstick cooking spray. Heat it over medium-high heat, and add 1 Tbsp. oil. When the pan is very hot, cook the fillets for 4 – 5 minutes per side without moving them, until the bottoms are lightly browned (if they overlap in one pan, use two pans or cook them in two batches).
- If the fillets are starting to stick to the pan, add the additional Tbsp. of oil after flipping them. If they are browning too quickly, reduce the heat. Spoon the salsa into individual bowls or spoon it on top of the fish for serving.
Slow Cooker Directions:
- You can make the salsa in advance so you can focus on making the fish at dinnertime: Combine the beans, corn and salsa in the slow cooker, and cook on low for 6 - 8 hours or on high for 2 - 4 hours. Cook the fish on the stovetop as directed, then serve. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Prepare and refrigerate the salsa. Combine the cornmeal and the Old Bay seasoning.
Scramble Flavor Booster: Use spicy salsa and add 1/8 - 1/4 tsp. cayenne pepper or 1/2 tsp. chili powder or cumin to the cornmeal/Old Bay mixture.
Tip: If you're using fresh corn, you will likely need 2 ears. Each ear of corn will generate about a 1/2 cup of kernels.
Nutritional Information Per Serving (% based upon daily values): Calories 350, Total Fat: 14g, 22%; Saturated Fat: 3g, 13%; Cholesterol: 55mg, 18%; Sodium: 830mg, 35%; Total Carbohydrate: 33g, 11%; Dietary Fiber: 7g, 28%; Sugar: 4g; Protein: 25g
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