A fish fillet or whole fish, dried and seasoned, coated in a thin layer of gluten-free flour blend and pan-fried in hot oil until the coating is golden and crisp. Sometimes a butter-lemon sauce is made in the same pan afterward and poured over it. Gluten-free version: Gluten-free flour blend.
Pat the fish dry well with paper towels, and sprinkle the salt and black pepper over it.
Paper towels
2
Roll the fish in gluten-free flour blend on all sides, to a thin, even coating, and shake off the excess.
💡Shake off the excess gluten-free flour blend well: a thick layer of gluten-free flour blend comes away from the fish during frying, while a thin coating stays crisp.
3
Heat the olive oil in a large pan over medium-high heat.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
4
Fry the fish 2–3 minutes per side, until the coating is golden and crisp.
StoveFrying pan
5
Transfer to paper towels to absorb the excess oil.
Paper towels
297calories
31 gprotein
4 gcarbs
16 gfat
● protein 43%● carbs 6%● fat 51%
Per serving (184 g), of 4 servings
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Flour: measured in tbsp in this recipe: 1 tbsp = 7.8 g · 364 kcal per 100 g · More about Flour →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
🧻 Consumables: Paper towels
By the steps, as the recipe is built now: another version or addition can change the list.
Possible additions: Flour · salt · Seasoning the fish rests in (minutes) (10) · Cutting into pieces (cm) (5–6) · Garlic in the seasoning · Cumin · Egg after the flour · Sesame coating · Black sesame in the coating · Lemon slices for serving · Cilantro for serving · black pepper · White pepper · Paprika · Hot paprika · Turmeric · Butter-lemon sauce · Lemon juice in the sauce · Parsley in the sauce · Lemon for squeezing · Chermoula paste before the flour (minutes resting) (30) · Serving (with fresh lemon) · Soaking salted fish (24 hours) · Onion in the seasoning · Bay leaves in the seasoning · Olive oil in the seasoning
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