Monday, February 8, 2016

Creole 'Fried' Fish with Spicy Remoulade

I had the pleasure of spending my first year of college in the south.  I had this great idea to get away from Maine and experience the rest of the world.  Living in the South ended up being a huge shock to me - even more so than living in the UK!  It was very different from the North in culture and attitude.  I really enjoyed it though and how warm and inviting everyone was.  There were a lot of things to love about the South and one big thing that I fell in love with was the food. Boy, do southerners really know how to cook comfort food! I was very lucky to get shown how to make some of my favorite recipes.
Fried catfish was one of my favorite dishes to have when I went out to dinner. I loved the balance of spices in the fish. You are welcomed to use any kind of white fish that is available in your area.  I've made it with cod, haddock, and pollock with great success. The remoulade is very spicy but the fish just has a lot of flavor. My children were very happy to devour the fish and didn't find it spicy at all.   

Creole 'Fried' Fish with Spicy Remoulade
Servings: 4 ★ Size: 1/4 fish ★ 
Smart Points 4 (3 without remoulade) ★ Points Plus 5 ★ Calories: 214 ★ Total Fat: 2 g ★ Saturated Fat: 0 g ★ Protein: 34 g ★ Carbohydrates: 14 g ★ Fiber: 2 g ★ Sugars: 2 g ★ Sodium: 124 mg ★ Cholesterol:  73 mg


· 1/2 tablespoon Creole seasoning
· 1 teaspoon garlic powder
· 1 teaspoon onion powder
· 1 teaspoon paprika 
· 1 teaspoon yellow mustard
· 2 tablespoons hot sauce (I used sriracha)
· 2 egg whites
· 1 1/2 pounds of white fish, cut into 3-4 inch chunks
· 1/4 cup whole wheat flour
· 1/4 cup cornmeal
· 1 teaspoon Creole seasoning

· 5 ounce 0% fat Greek yogurt
· 2 tablespoons pickle, diced
· 1 teaspoon hot sauce (I used sriracha)
· 1 teaspoon creole seasoning
· 1/2 teaspoon powdered garlic


1. Preheat the oven to 375.  In a medium bowl mix the Creole seasoning, garlic powder, onion powder, paprika, hot sauce and egg whites.  Mix until well combined.

2. Season the fish with salt and pepper.  Add the fish and stir until the fish is covered with the spicy mixture.

3. Place the cornmeal, whole wheat flour, and Creole seasoning in a gallon size freezer bag.  Shake to combine.  

4. Place one piece of fish into the freezer bag and shake until the fish is well coated in the breading.  Place the fish in a baking dish that has been sprayed with non-stick cooking spray. Repeat with the remaining fish.

5. Bake in the oven for 18-20 minutes. Turn the fish halfway through. You may need more or less time depending on how thick the fish is.  The fish should be flaky and opaque when done.

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