Cornmeal-Crusted Tilapia

If you miss fried fish, try this crunchy and flaky fish, using cornmeal made from whole-grain corn. Serve this dish with some lemon wedges and the Tartar Sauce from Chapter 13.

Ingredients

Serves 2

1 pound tilapia

1⁄4 cup gluten-free bread crumbs

3⁄4 cup coarse cornmeal

2 tablespoons gluten-free all-purpose flour

1⁄2 teaspoon salt

1 teaspoon freshly ground black pepper

1⁄8 teaspoon wheat-free asafetida powder

1 large egg

1 tablespoon lactose-free milk

1 tablespoon sunflower oil

Uses for Cornmeal on the Low-FODMAP Diet

On the low-FODMAP diet, cornmeal is a grain that can be used not only to coat fish, but it can also be turned into creamy polenta and used as a side or for pizza crust (see recipe in Chapter 16).

1. Rinse and pat fish dry. Slice into 2 pieces.
2. In a large bowl, combine bread crumbs, cornmeal, flour, salt, pepper, and asafetida. In a small bowl, whisk together egg and milk.
3. Dip tilapia in egg mixture, tapping off any excess. Then dip both sides of fish in cornmeal mixture.
4. Heat oil in a 9" frying pan on medium-high heat. Pan-fry fish 3–5 minutes each side; fish should be opaque throughout and flaky.

Per Serving

Calories: 561

Fat: 13g

Protein: 50g

Sodium: 882mg

Fiber: 3g

Carbohydrates: 58g

Sugar: 2g