Cornmeal-Crusted Turbot with Tomato and Cucumber Salad
Serves 4
Time 35 min
This baked fish is crunchy on the outside and tender on the inside, and perfect served alongside a Mediterranean-inspired tomato salad with fragrant mint and dill. When using raw onions in a salad, rinse them first in water to remove much of their sharp bite.
Special Diets:
Ingredients
- Olive oil spray
- 3/4 pound boneless, skinless turbot fillets, cut in half lengthwise and patted dry
- 3/4 teaspoon fine sea salt, divided
- 1/4 teaspoon ground black pepper
- 2 egg whites
- 3/4 cup all-purpose flour
- 1 1/2 cup fine yellow cornmeal
- 3 medium tomatoes, cored and cut into thin wedges
- 1 English cucumber, halved lengthwise and thinly sliced
- 1/4 red onion, very thinly sliced, rinsed in cold water and drained
- 1/4 cup chopped fresh mint
- 1 tablespoon chopped fresh dill
- 3 tablespoons lemon juice
- 1 teaspoon ground sumac
Method
Preheat the oven to 400F.
Line a large baking sheet with parchment paper and lightly coat with spray oil.
Season fish all over with 1/2 teaspoon of the salt and pepper.
In a medium bowl, whisk egg whites until very foamy and thick.
Place flour and cornmeal in two separate wide, shallow dishes.
Working with one fillet at a time, dredge fish in flour, then egg whites and then cornmeal, shaking off the excess each time.
Arrange on the prepared baking sheet and coat generously with spray oil.
Bake in the top third of the oven until crisp and just cooked through, about 15 minutes.
Meanwhile, in a medium bowl, toss together tomatoes, cucumber, onion, mint, dill, lemon juice, sumac and remaining 1/4 teaspoon salt.
Serve salad alongside baked fish.
Nutritional Info:
Per serving: 240 calories (35 from fat), 4g total fat, 0.5g saturated fat, 40mg cholesterol, 600mg sodium, 33g carbohydrates (5g dietary fiber, 4g sugar), 19g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- Olive oil spray
- 3/4 pound boneless, skinless turbot fillets, cut in half lengthwise and patted dry
- 3/4 teaspoon fine sea salt, divided
- 1/4 teaspoon ground black pepper
- 2 egg whites
- 3/4 cup all-purpose flour
- 1 1/2 cup fine yellow cornmeal
- 3 medium tomatoes, cored and cut into thin wedges
- 1 English cucumber, halved lengthwise and thinly sliced
- 1/4 red onion, very thinly sliced, rinsed in cold water and drained
- 1/4 cup chopped fresh mint
- 1 tablespoon chopped fresh dill
- 3 tablespoons lemon juice
- 1 teaspoon ground sumac