Tuesday, April 5, 2011

Fish Filets

Fish Filets

  • 3/4 pound white fish (such as grouper or cod)
  • 3/4 cup whole-wheat flour
  • 1/2 cup rice or nut milk
  • 3/4 cup crumbs whole-wheat bread crumbs
  • 1/2 teaspoon Celtic salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon garlic powder
  • 1 tablespoon finely chopped fresh parsley
  • 1 1/2 tablespoons olive oil

  1. Cut the filets into 4 squares, each about 3 1/2 by 3 1/2 inches, rinse them, and dry well.

  2. In a small bowl, add the flour. Pour the milk in another small bowl. Combine the wheat crumbs, salt, pepper, garlic powder, and fresh parsley in a medium, shallow bowl and blend well with a whisk.

  3. Dip each fish square into the flour, then the milk, then the crumb mixture. Set the pieces aside and heat a medium nonstick frying pan over medium-high heat.

  4. Spread 1 1/2 tablespoons of oil in the frying pan, then place in all 4 fish squares. Fry the fish until the bottoms are golden brown (about 4 minutes), then flip over the fish to brown the other side (about 3 minutes more).

Original recipe found here.

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