From Linda Cicero’s Cook’s Corner Column

Main Dish

Pan-Fried Pompano

6 pompano, red snapper or bonita fillets (about 6 ounces each)

1 teaspoon salt

1/4 teaspoon freshly ground pepper

Vegetable shortening for frying

1/4 cup cornmeal

1/4 cup all-purpose flour

Lemon wedges

Rinse and dry fillets. Season with salt and pepper. Melt shortening in a large skillet to a depth of 1/4 inch. Turn heat to medium. Combine cornmeal and flour. Dredge fillets in mixture and shake off excess.

Place on a rack and refrigerate for 10 to 15 minutes, or while oil comes up to 350 degrees. Heat oven to 200 degrees. (Fish may need to be cooked in batches and kept warm.)

Remove fillets from refrigerator. Dredge again in cornmeal mixture, shake off excess and carefully place in oil. Avoid crowding pan. Cook for 2 to 3 minutes per side, until golden. Serve with lemon. Makes 6 servings.

Per serving: :223 calories (16 percent from fat), 3.9 g fat (0.8 g saturated, 0.9 g monounsaturated), 63 mg cholesterol, 36 g protein, 9 g carbohydrates, 0 fiber, 532 mg sodium.