My Final Weight Loss Journey

I made the Aioli about 2 hours before I made the fish and it was good!  It is spicy and I can only imagine that tomorrow it will be even better!  I paid $16.99 for 2 pieces of fish!  WOW!  It was well worth it!  My Dad loves to fish and he told me that in the Gulf Coast that flounder is equal to Hallibut...they are both flat fish.  Halibut is just thicker.  So...you decide!  We definitely will be making this recipe again.  It spoiled us cause we love fried fish and I would have never believed that I could have such a nice piece for such low points.  Try it!

Source:  CookingLight.com
Posted by:  Danikam
Serves: 4
HUs: 7.8
Date: 3/13/05

CL comments:  We gave this recipe our highest rating.  Make the mayonnaise-based aioli ahead, if you like.  To crush the conflakes, place them in a zip-top plastic bag, seal, and press with a rolling pin.

Aioli:

2 tablespoons minced fresh cilantro
3 tablespoons fat-free mayhonnaise
1 serrano chile, seeded and minced
1 garlic clove, minced

Fish:

1 cup fat-free milk
1 large egg white lightly besaten
2 cups cornflakes, finely crushed
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
4 (6-ounce) halibut fillets
Lemon wedges

To prepare aioli, combine first 4 ingredients, stirring well.

To prepare fish, combine milk and egg white in a shallow dish, stirring well with a whisk.  Combine cornflakes, flour, salt, and black pepper in a shallow dish.

Heat oil in a large nonstick skillet over medium-high heat.  Dip fish in milk mixture; dredge in cornflake mixture.  Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork.  Serve with mayonnaise mixture and lemon wedges.

Yield:  4 servings (serving size:  1 fish fillet, about 1 tablespoon mayonnaise mixture, and 1 lemon wedge)

NUTRITION PER SERVING:

CALORIES: 367 (27% from fat); FAT 11.2g (sat 1.6g,mono 6.3g,poly 1.9g); PROTEIN 40.8g; CHOLESTEROL 56mg; CALCIUM 166 mg; SODIUM 645 mg; FIBER 2.2g; IRON 2.4 mg; CARBOHYDRATE 25.1g

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