Mexican Baked Fish

5.00 (9)
⏱ 50 mins 🍽 4 serving(s) 🏷 Southwestern U.S.

This straightforward Southwestern dish features flounder fillets coated in cornmeal and baked under a flavourful, gently spiced tomato sauce with melted mozzarella. It is a simple, wholesome meal that comes together with minimal effort. The recipe requires just a handful of common ingredients and bakes in the oven for a fuss-free dinner. You can have this tasty fish bake ready to serve in about 50 minutes.

Mexican Baked Fish

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1/4 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 (10 ounce) can Rotel tomatoes & chilies
  • 1 teaspoon chili powder
  • 1/8 teaspoon red pepper
  • 1 egg white
  • 1 tablespoon skim milk
  • 1/2 cup yellow cornmeal
  • 4 flounder fillets (4 oz each)
  • 1/2 cup part-skim mozzarella cheese, shredded

Method

  1. Set your oven to heat to 325 degrees.
  2. Heat the oil in a small pan, then cook the onion and garlic until softened, which should take about 3 minutes.
  3. Stir in the tomatoes, chili powder and red pepper, then allow the mixture to reach a boil.
  4. Lower the heat, cover the pan and let it simmer for 15 minutes, remembering to stir it now and then.
  5. Combine the egg white and milk in a shallow bowl, beating them until they start to foam.
  6. Spread the corn meal on wax paper, then coat each fillet first in the egg mixture and afterwards in the corn meal.
  7. Lightly spray a 13 x 9 in baking dish with cooking spray and arrange the prepared fillets inside.
  8. Spoon the sauce over the fish, top with the shredded cheese and bake for about 20 minutes or until the fish flakes easily with a fork.

Nutrition (per serving)

Sodium975400 mg

Recipe details

CategorySouthwestern U.S.
AuthorPaulaG