Pan-Fried Bass


These fish fillets have a crispy, crunchy exterior thanks to a combination of seasoned breadcrumbs and cornmeal. Serve with tartar sauce, white-and-wild rice and steamed broccoli.

Pan-Fried Bass
Photo: Randy Mayor; Cindy Barr
Active Time:
20 mins
Total Time:
20 mins
Nutrition Profile:


  • 1 tablespoon all-purpose flour

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

  • 1 tablespoon water

  • 1 large egg white

  • ¼ cup seasoned breadcrumbs

  • 2 tablespoons cornmeal

  • 4 (6-ounce) bass fillets, skinned

  • 2 teaspoons vegetable oil

  • 1 teaspoon butter

  • 4 lemon wedges


  1. Heat a large nonstick skillet over medium heat. Combine flour, salt and pepper in a large zip-top plastic bag. Combine water and egg white in a shallow dish, stirring with a whisk. Combine breadcrumbs and cornmeal in another shallow dish, stirring with a whisk.

  2. Working with 1 fillet at a time, place fish in bag; seal and shake to coat. Dip in egg white mixture, and dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour mixture, egg white mixture and breadcrumb mixture.

  3. Add vegetable oil and butter to pan; cook until butter melts. Add fillets to pan, and cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Nutrition Facts (per serving)

250 Calories
8g Fat
11g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 250
% Daily Value *
Total Carbohydrate 11g 4%
Protein 33g 66%
Total Fat 8g 10%
Saturated Fat 2g 10%
Cholesterol 139mg 46%
Sodium 485mg 21%
Calcium 37mg 3%
Iron 2mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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