Throughout Lent people don’t eat meat on Fridays and one of the most popular things during this time is fish fry’s. Typically fish fry’s can include a variety of fish, such as cod, catfish and other white fish that tastes good and can handle a nice crust. Unfortunately, when you fry fish it loses some of its nutrients, which is why it’s a good idea to skip the deep-frying and try healthier alternatives.
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When it comes to a healthy fish fry, you might think it doesn’t exist because most people are used to frying fish, but there are two ways to get your fish fry fix. The first is to simply fry fish in the oven and the second is to pan-fry fish on the stove. Yes, it might take a little longer, but it’s definitely worth it!
Oven-Fried Fish
Recipe from SfGate.com
Purchase white fish fillets that are at least 1 inch thick, preferably cod or haddock, though pollock, red snapper and orange roughy can also be used. Thaw overnight in the refrigerator, if frozen. Cut each fillet into four equal pieces.
Prepare the fish breading. Choose between cornflakes and white sandwich bread crumbs. Put the cornflakes in a zip-top plastic bag and crush thoroughly, if using. To make the bread crumbs, pulse the bread in a blender or food processor with some melted butter, salt and pepper until ground to small bits. Bake the crumbs at 350 degrees Fahrenheit on a rimmed baking sheet until brown and allow to cool. Place the breading in a shallow dish or pie plate.
Put flour in a pie plate or shallow bowl, planning on approximately one-quarter cup for every pound of fish you will be oven-frying. Season with salt and pepper.
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