PAN-FRIED WHITE FISH WITH POLENTA & ORANGE CRUST
If you fancy the crunch of a crust but not the calories, try this healthy recipe, which can be prepared ahead
Provided by CJ Jackson
Categories Dinner, Main course
Time 20m
Number Of Ingredients 9
Steps:
- Mix the flour, polenta, orange zest and thyme leaves together with some seasoning. Dip the fillets in the beaten egg then roll in the polenta mix to coat. The fish can now be chilled for a few hours before you're ready to cook.
- Heat the butter and olive oil in a large frying pan until foaming, add the fillets and lower the heat. Cook for 3 mins on each side. Meanwhile, wilt the spinach in a large pan, drain off the excess water, season and divide between 4 plates. Serve with the fish fillet on top.
Nutrition Facts : Calories 331 calories, Fat 14 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 19 grams carbohydrates, Fiber 2 grams fiber, Protein 32 grams protein, Sodium 0.57 milligram of sodium
PAN FRIED FISH
Steps:
- Heat a heavy pan over medium high heat.
- Season fish on meat side with salt and pepper. Lightly dredge fish in flour and shake off excess. When pan is good and hot, add Canola oil followed immediately by 1 tablespoon butter. As soon as foaming subsides, place fish in pan with the skin side down. Jiggle pan for the first 10 seconds to keep the fish from sticking. Cook until golden crust forms on meat. Carefully turn fish away from you and again jiggle pan for the first few seconds. Cook until skin turns golden brown. Remove to a warm plate.
- Pour out the cooking fat, add remaining butter and quickly fry the capers. Remove pan from the heat, add lemon juice to pan and swirl. Pour sauce over the fish and serve.
PAN FRIED WHITE FISH
Steps:
- Unwrap fish but leave it on the butcher paper. Season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.
- In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.
Nutrition Facts : Calories 213 calorie, Fat 5.3 grams, SaturatedFat 1.1 grams, Carbohydrate 11.6 grams, Fiber 0.42 grams, Protein 27.7 grams
PAN FRIED WHITEFISH
Easy to make. Note1: Don't fry at to high of a temp or the coating will burn before the fish cooks. Note2: I like to serve with steamed broccoli and baked potato or wild rice.
Provided by ChasMan
Categories Whitefish
Time 45m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Combine crackers, parmesan, and parsley in a shallow bowl.
- Combine flour and pepper in another bowl.
- Place lemon juice and beaten egg in separate bowls.
- Heat oil in 12" frying pan.
- Dip fish in lemon juice, then flour, then egg, and finally the crackers. Place fish in a single layer into the frying pan and fry over low - medium heat for 5-7 minutes per side. Fish should flake when done.
- Drain on paper towel and serve with lemon slices. Garnish with rosemary, parsley, and dill if desired.
Nutrition Facts : Calories 450.2, Fat 18.1, SaturatedFat 3.7, Cholesterol 211.5, Sodium 449.1, Carbohydrate 20.7, Fiber 0.9, Sugar 0.6, Protein 48.5
WHITE FISH WITH PARMESAN CRUST
This recipe came with my vegetable delivery from Abel & Cole. It was really tasty and easy to make so I decided to share it. You can use any white fish fillets or salmon.
Provided by JoolsUK
Categories One Dish Meal
Time 25m
Yield 4 fillets of fish, 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 200c.
- Rinse fish in cold water and pat dry.
- Season the flour with the pepper and place on a shallow dish or plate, do the same with the egg and the cheese so you have a little assembly line!
- Place the fish, a fillet at a time, on the flour dish. Give each side of the fillet a light dusting of flour.
- Dip each fillet into the egg plate, again coating each side.
- Press the fish into the parmesan plate, ensuring each side has a nice covering all over.
- Line a baking tray with parchment paper and splash a thin coating of oil and pop in the oven to warm slightly.
- Then place the fish on the parchment and roast for 15 minutes or until golden and cooked through. You could also pan fry the fish but this might break the nice crust off!
Nutrition Facts : Calories 399.3, Fat 13.5, SaturatedFat 7.2, Cholesterol 147.5, Sodium 657.9, Carbohydrate 30.2, Fiber 1, Sugar 0.5, Protein 36.7
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