Saturday, April 17, 2021

LIGHTLY “FLOURED” FISH IN GARLIC BUTTER SAUCE



LIGHTLY “FLOURED” FISH IN GARLIC BUTTER SAUCE

I was amazed at how this simple fish dish is restaurant-quality good!  So simple and yet so good!  As with most fish-fry meals, this is quick and easy, which is great for those times when time is a factor.  So little bake mix is required that you can easily substitute almond flour mixed with a bit of coconut flour instead.

 

3 fish fillets (1 lb; 0.45 kg)

Salt and pepper, to taste

3 tbsp Gluten-Free Bake Mix 2, (45 mL)

   OR a mix of almond flour and  a bit of coconut flour

3 tbsp olive oil (45 mL)

Garlic Butter Sauce:

3 tbsp butter (45 mL)

2 tsp minced garlic (10 mL)

1 tsp dried parsley (5 mL)

1/8 tsp salt (0.5 mL)

1/8 tsp black pepper (0.5 mL) 

 

Rinse fish fillets and pat dry with paper towels.  Sprinkle fish on both sides with salt and pepper.  Sprinkle fish with Gluten-Free Bake Mix 2 (OR alternative) on both sides. 

In large frying pan in olive oil over medium high heat, cook fish fillets about 4 to 5 minutes on both sides until golden brown. I tend to keep turning them, so that the breading does not burn. Place on serving platter.  Spoon all of the sauce over the fish.  Serve at once. 

Garlic Butter Sauce:  While fish is cooking, prepare this sauce.  In saucepan, melt butter.  Add garlic and stir fry a minute or two.  Add parsley, salt, and pepper.  Cook until hot and bubbly.

Yield:  3 servings

1 serving

379.8 calories

28.5 g protein

28.2 g fat

0.1 g fiber

2.0 g net carbs 


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