How To Cook Flathead Fillets Food

3 TASTY WAYS TO COOK FLATHEAD

Steps:

• Combine salt, pepper, and flour in a bowl. Measure out 2 tablespoons (16 g) of flour and pour it into a large mixing bowl. Add pinches of salt and pepper until you're happy with the seasoning. Then, stir the ingredients together until they're thoroughly combined. The amount of spices you add to the coating all depends on your preferences, so add as much or as little seasoning as you want. You could also try experimenting with other herbs and spices, such as paprika or crushed coriander seeds.
• Sprinkle your flathead fillets with garlic powder. Lay all of your fillets on a plate or baking tray so they're easier to season. Evenly spread 2-4 teaspoons (6-12 g) of garlic powder over the fish to give them a stronger flavor. Flip the fillets over and spread the remaining garlic powder on the other sides.
• Coat your fish with your flour mixture. Transfer your fillets into the bowl with your flour mixture. Sprinkle the flour mix onto both sides of the fillets to give them a light coating. Shake off any excess flour so it doesn't clump up while you're cooking. The flour will help your fish get crispy while they're cooking.
• Heat olive oil in a pan over medium-high heat. Pour 1 teaspoon (4.9 ml) of olive oil into a non-stick skillet and put it on your stove. Turn the burner on medium-high heat and let the oil heat up completely. Once the oil starts bubbling and has a shimmery appearance, you're ready to cook. You can always use vegetable oil if you don't have olive oil. Be careful cooking with oil since it could cause a fire if it gets too hot. If it does, turn off the burner right away and cover the pan.
• Cook your fish in the pan for 2 minutes per side. Lay your fillets in the pan so they're spaced apart, or else you'll overcrowd them and they won't cook evenly. Flathead fillets are usually pretty small, so they won't take long to cook. Leave the fillets alone for 2 minutes before flipping them over with a spatula. When you finish cooking your fish, it should easily flake apart and have opaque meat.
• Check the fillets with a meat thermometer to see if they're at 145 °F (63 °C). Undercooked fish can give you foodborne illnesses, so always check the internal temperature before eating. Stick a meat thermometer into the thickest part of the fillet and wait for it to settle on a temperature. If your fish is at least 145 °F (63 °C), then you're ready to eat. If your fish is still underdone, leave it in the pan for another minute before checking it again.
• Serve your fish while it's still hot with vegetables. Take your fish out of the pan and put it on a serving plate lined with paper towels to catch the excess oil. When you eat your fish, try pairing it with sweet potatoes, cherry tomatoes, or asparagus as a side to complete your meal. Put any leftover fish into an airtight container and keep it in your fridge for up to 4 days.

FLATHEAD FILLETS WITH A TARRAGON BUTTER

Steps:

• Peel sweet potato and cut into thick slices (about 2cm each slice). Boil steam or microwave until just tender. Heat some oil in a pan, add sweet potato slices and brown on both sides.
• Mix flour with some salt and pepper, sprinkle fish with garlic on both sides, dip fillets into flour, shake off any excess.
• Add fillets to a heated pan and cook until browned on both sides, remember they are small fillets so cooking time will be quick.
• Boil, steam or microwave the asparagus and snow peas until just tender.
• Mix tarragon with melted butter.
• To Serve: Divide sweet potato among plates, top with vegetables, then place fish on top of them. Drizzle combined melted butter and tarragon over.