Healthy Golden Brown Fried Fish Recipes

HEART-HEALTHY OVEN "FRIED" FISH

Steps:

• Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
• Pre-heat oven to 500 degrees.
• Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
• In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
• Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
• Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
• Serve with a lemon wedge on the side.

HEALTHY GOLDEN BROWN FRIED FISH

Steps:

• 1. Place flour, egg, and breadcrumbs in 3 separate bowls or pans.
• 2. Add salt, turmeric and pepper to bread crumbs.
• 3. Cover fish with flour, then egg, then breadcrumbs.
• 4. Fry in olive oil in frying pan over medium high heat until golden brown on both sides and cooked through. This usually takes about 2 - 5 minutes per side. Cooking times will vary depending upon the thickness of the fillets.

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.