Tuesday, November 11, 2008

Lo-Cal Breaded Fish Fillets

Growing up, "breaded" meant deep fried and slathered with batter. I didn't really like the thick coating but I loved the crunch. Years later I stumbled on a technique that sautes instead of deep fries and avoids batter, adding crispness without the heft (the technique works for fish and chicken breasts as well).

Breaded Fish Fillets

At the Palisades Farmers' Market we have fresh fish every Sunday. The sole works well for this technique but any white fish fillet would be delicious. By cutting the fillets into 2"-3" pieces, the fish is easier to handle.

Yield: 4 servings
Time: 20 minutes


1 pound fresh fillet (preferably a white fish)
1/4 cup bread crumbs
1/4 cup olive oil
Sea salt and pepper


Wash, pat dry, and cut into pieces 2"-3" in length. On a large plate drizzle the olive oil and season with sea salt and pepper. On a second large plate sprinkle the bread crumbs. To coat each piece of fish on all sides, dredge the fillets first through the seasoned oil, then through the bread crumbs and set aside until you've breaded all the pieces.

Spatula the remaining seasoned olive oil into a large frying pan and heat over a medium flame. Add all the pieces and cook until each side is lightly browned, about 5 minutes on each side.

Serve with a salad or a side dish of sauteed vegetables (garlic spinach, broccoli and carrots, or tomatoes, parsley and onions) and a topping of capers in a butter sauce.

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