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!
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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Whisk eggs in a third pie plate, using two eggs for every pound of fish. Add seasonings like cayenne, paprika or pepper, if desired.
Place a wire rack on a rimmed baking sheet or roasting pan. Spray completely with non-stick cooking spray. Preheat the oven to 425 degrees Fahrenheit.
Pat each fish fillet dry with paper towels. Dredge the fillets, first in the flour, then the egg mixture, then the prepared breading, whether bread crumbs or crushed cornflakes. Place on the prepared wire rack.
Bake for 18 to 25 minutes, or until the breading is golden brown and the inside of the thickest fillet is opaque and registers 140 degrees Fahrenheit with a cooking thermometer.
Remove fillets with a spatula and serve immediately.
Light and Crispy Pan-fried Fish
Recipe from Southern Living
Sprinkle 4 (6-ounce) catfish fillets evenly with salt and pepper to taste (or use a spicy seasoning blend, such as Creole or Caribbean jerk).
Stir together 1/3 cup yellow cornmeal and 1 tablespoon paprika in a shallow dish.
Dredge fillets in cornmeal mixture; coat lightly with vegetable cooking spray.
Cook in a hot, nonstick skillet over medium heat 3 to 4 minutes on each side or until fish begins to flake and is opaque throughout.
Makes 4 servings. Prep: 5 min., Cook: 8 min.