CRISPY FRIED FISH

CRISPY FRIED FISH

 

CRISPY FRIED FISH

When we go out to eat the first question my kids ask is "Do they have fish and chips on the menu?"  Naturally, I had to come up with a recipe that would satisfy not only their hungry bellies but also be good for their little bodies and taste buds. 
This is a very simple recipe. Nothing fancy, nothing time consuming, nothing labor intensive. 
Any meaty, fatty fish fillet will do, as long as it comes from wild fish.  But we really like wild corvina fish (I find it in the frozen section at costco) so I am using it here. 
You do not have to use a non-stick pan but do heat the pan and ghee (olive oil/ tallow) before adding  the fish to the pan and do not move it until it's naturally released from the frying pan. Do pat dry the fish before covering it with flour, especially if it was frozen and thawed.  
Nutrition Facts
CRISPY FRIED FISH
Amount Per Serving (8 oz)
Calories 325 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Cholesterol 113mg38%
Sodium 119mg5%
Potassium 694mg20%
Carbohydrates 25g8%
Sugar 1g1%
Protein 46g92%
Vitamin C 1.5mg2%
Calcium 68mg7%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.
Cook Time 5 mins
Total Time 5 mins
Course Main Course
Cuisine American, Mediterranean
Servings 4 servings
Calories 325 kcal

Ingredients
 
 

  • 2 lbs corvina wild
  • 1 cup cassava flour
  • salt to taste
  • pepper to taste
  • 1 tsp garlic powder

Instructions
 

  • Heat the pan over medium high heat and add ghee, swirl it around to cover the pan surface.  
  • In a medium bowl, mix cassava flour, salt, pepper and garlic powder.
  • Pat dry fish with paper or kitchen towel on both sides.
  • Cover fish in flour mixture on both sides, shake well to remove excess (an important step to get crispier surface).
  • Add fish to the pan and cook on both sides until golden brown and crisp.  If it sticks, don't try moving it. Fish will release from the pan when golden and ready. 
  • Serve right away with lemon wedges and salad or mashed potatoes. Enjoy!

Nutrition

Serving: 8ozCalories: 325kcalCarbohydrates: 25gProtein: 46gFat: 3gSaturated Fat: 1gCholesterol: 113mgSodium: 119mgPotassium: 694mgSugar: 1gVitamin C: 1.5mgCalcium: 68mgIron: 2.9mg
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