Fish Cardillo

Fish Cardillo

An easy-to-prepare and low-cost recipe that delivers rich flavors.

CAL/SERV :

170

PREP TIME :

15 MINS

YIELDS :

6 SERVINGS

COOK TIME:

20 MINS

INGREDIENTS
  • 1 lb red snapper
  • 4 tsp corn oil
  • ¼ C flour
  • 1 large onion, sliced
  • 3 or 4 medium-sized tomatoes, chopped
  • ½ C water
  • ½ C egg whites, beaten
  • Dash ground black pepper
  • 15 stalks green onions, chopped

INSTRUCTIONS
  1. Clean fish very well. Remove scales and gills, and wash thoroughly. Drain and set aside.
  2. Slice the raw fish into six pieces.
  3. Heat oil in a frying pan over medium heat.
  4. Place the flour into a bowl or plastic bag. Place the raw fish in the flour and cover the outside of each fish with flour.
  5. Sauté fish until golden brown. Set aside on top of a paper towel.
  6. Sauté onion and tomatoes. Add ½ cup of water.
  7. Add the beaten egg whites and fish. Cover, and let simmer for 5 to 10 minutes.

Nutrition (per serving):

Calories 170, Total fat 4 g, Saturated fat 1 g, Cholesterol 45 mg, Sodium 115 mg, Total fiber 3 g, Protein 20 g, Carbohydrates 13 g, Potassium 600 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute