- Toast cornmeal in a dry skillet over medium heat until aromatic, about 2 minutes; set aside. In a large skillet, heat 1 tablespoon of the oil over medium-high heat; cook onion and peppers until soft. Add tomato, tomato paste, Worcestershire, sugar, bay leaf and 1/2 cup water; stir well. Simmer 15 minutes or until sauce thickens slightly.
- In separate skillet, heat remaining 3 tablespoons oil over medium heat. Season fillets with salt and pepper to taste, and roll in toasted cornmeal to coat. Fry until crisp, 3 to 4 minutes per side. (Do not crowd pan; fry in batches, if necessary.) Transfer to a serving platter and top with sauce.
View all nutritional information
Calories 284, Calories Fat , Total Fat 9g, Saturated Fat 1g, Cholesterol 97mg, Sodium 131mg, Carbohydrate 10g, Protein 38g
|Total Fat (extra)||15|
|Saturated Fat (extra)||8|