Tuesday, September 13, 2011

Pan-Fried Fish

3/4 pound perch, cod or any firm white fish fillets
salt and black pepper to taste
1 large egg white
1 cup all purpose flour
1/2 cup crushed panko bread crumbs
1 teaspoon Old Bay seasoning or more to taste
pinch of cayenne pepper
1/2 teaspoon Morton's Nature Seasons Seasoning Blend
1/4 cup canola oil

tartar sauce
cole slaw

Preparing the fish:
Rinse the fish fillets and pat dry. If they are large, cut them in half or to desired size.

Season on both sides with salt and pepper. Place the egg white in a bowl and beat until foamy.

In a pie plate, combine the flour, panko, Old Bay seasoning and Morton's seasoning blend.

In a large skillet, heat the canola oil. Working in batches, dip the fillets in the egg white, allowing the excess to drip off, then dredge in the flour mixture, coating the fish on both sides.

Place the fish in the skillet and fry on one side until golden brown, about 4 minutes. Flip and fry on the other side another 3 minutes, depending on thickness.

Place on paper towel-lined platter, cover and keep warm. Repeat with remaining fillets.

Serve fillets with a dollop of tartar and cole slaw.

* * * * * * *

Preparing tartar sauce:
Whisk together 2 tablespoons white vinegar, 1 1/4 cups reduced-fat mayonnaise, 1/4 cup reduced-fat sour cream and 1 tablespoon lemon juice. Fold in 1/2 cup finely chopped green onions, 1/2 cup chopped parsley, 2 tablespoons relish, 3 tablespoons capers that have been drained, rinsed well and chopped, and salt and pepper to taste. Cover and refrigerate at least 1 hour so flavors meld.

Serves 2


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