Friday, July 5, 2019

FRIED "BREADED" FISH FILLETS






FRIED “BREADED” FISH FILLETS


This coating for fish is delicious!  Dip the fish fillets in beaten egg and spoon the breading over them (both sides) and fry on both side until golden brown and the fish flakes easily with a fork.  This sort of coating is great for chicken breasts as well (usually I slice them in half for thinner chicken cutlets) and pork chops as well.  Those are actually lemon slices.  The fruit growing on my trees taste exactly like lemons but they are orange inside. They are called Panama Rojos.  Here is a photo of them: 



24 oz fish fillets (680 g)
  (about 4 or 5 fillets)
2 tbsp butter (30 mL)
2 tbsp Light-tasting olive oil (30 mL)
Parmesan Breading:
1/2 cup Gluten-Free Bake Mix 2, (125 mL)
   OR Keto Bake Mix
1/4 cup Parmesan cheese (60 mL)
  (jarred kind)
3/4 tsp salt (3 mL)
1/2 tsp dried parsley (2 mL)
1/4 tsp black pepper (1 mL)
Egg Wash:
2 eggs
1 tbsp water (15 mL)

Rinse fish fillets and pat dry with a clean tea towel or place in salad spinner or use paper towels. 

Parmesan Breading:  In medium bowl, combine Gluten-Free Bake Mix 2, R Keto Bake Mix,, Parmesan cheese, salt, parsley and black pepper.

Egg Wash:  In cereal bowl, beat eggs and water together with fork.

Dip fish fillets in egg wash and then spoon Parmesan Breading on both sides of the fish.  In large, nonstick frying pan fry half the fillets over medium heat in a mixture of 1 tbsp (15 mL) butter and 1 tbsp (15 mL) olive oil. Fry the fish until the breading is golden brown underneath and then flip them over and again flip them over when the breading is golden.  Keep turning as you do not want the breading to burn; turn down the heat when both sides are golden brown.  Continue to cook until fish flakes easily with a fork (usually the total process is about 9 minutes). Repeat with remaining fish fillets.  Serve immediately with slices of lemon.

Yield:  4 servings
1 serving
395.2 calories
38.6 g protein
32.1 g fat
0 g fiber
3.4 g net carbs

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