Coat your fish in cornmeal instead of breadcrumbs and it’ll bind better for a crispier cook. The cornmeal complements any white-flesh fillet (cod, tilapia—we see you). Cooking times vary depending on the size of the fillets. Small ones cook on the stove in about 4 minutes (flipped once). Larger fillets are difficult to turn. If you use 1 large fillet, cook it on the stove for 3 minutes, then place it under the broiler for 3 minutes to cook the top.
Rinse the fish; pat dry. Place the fish on a plate and spread both sides with the mustard; dip into the egg white.
In a medium bowl, combine the cornmeal, cheese, thyme, salt, and black pepper; dust the fish with the cornmeal mixture, making sure to cover both sides.
Coat a large ovenproof skillet with cooking spray and heat over medium to medium-high. Add the oil and heat until shimmering. Cook the fish for 2 to 3 minutes on 1 side; flip and continue to cook until done on the other side, 2 to 3 minutes more. Serve the fish with lemon wedges.
