Nutrition Facts

  • One serving:
  • (5 ounces)
  • Calories:
  • 414
  • Fat:
  • 16 g
  • Saturated Fat:
  • 3 g
  • Cholesterol:
  • 130 mg
  • Sodium:
  • 1181 mg
  • Carbohydrate:
  • 38 g
  • Fiber:
  • 2 g
  • Protein:
  • 28 g


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Crispy Cajun Panfish

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"My mother is the fisherwoman in our family," writes Gayle Cook from her home in Minot, North Dakota. "Her recipe is always a hit, even with people who say they don't care for fish."

SERVINGS: 6-8

CATEGORY: Main Dish

METHOD:

TIME: Prep/Total Time: 30 min.

Ingredients:

  • 2 cups all-purpose flour
  • 3 teaspoons salt
  • 2 teaspoons Cajun seasoning
  • 1-1/2 teaspoons pepper
  • 1/8 teaspoon ground cinnamon
  • 2 pounds bass, bluegill or crappie fillets
  • 2 eggs
  • 1/4 cup water
  • 2 cups mashed potato flakes
  • 6 tablespoons vegetable oil, divided

Directions:

In a large resealable plastic bag, combine the first five ingredients. Add fish, one piece at a time; shake to coat. Whisk eggs and water in a shallow dish. Place potato flakes in another shallow dish. Dip each fillet in egg mixture, then coat with potato flakes. Dip fish again in egg mixture and potato flakes.
    In a large skillet, heat 3 tablespoons oil over medium-high heat. Cook fish in batches for 3-4 minutes on each side or until fish flakes easily with a fork, adding oil as needed. Yield: 6-8 servings.


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