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Ingredients
- 8 ounce flounder fillet sole fillet black bass red snapper salmon fillet 1 tbsp unsalted butter see options 1 tbsp extra virgin extra virgin olive oil 1 egg or possibly equivalent
- 1 Tbsp. water if needed
- 4 Tbsp. potato flakes approximately salt and pepper
Directions
- 1. EGG WASH: Beat 1 egg and 1 Tbsp. water with a whisk or possibly fork. Dip 1 large or possibly 2 medium fillets in the egg. Let any excess egg drip off so only a thin coating remains.
- 2. In a saute/fry pan, cook equal parts of butter and extra-virgin extra virgin olive oil over medium-high heat till golden (1 to 2 min).
- 3. POTATO FLAKES: Coat each fillet with a thin layer of potato flakes.
- Press the flakes into the flesh of the fish. Gently shake off any excess so only a thin coating remains. (Don't allow flakes to draw moisture from fish. Cook the fish within 1 minute.)
- 4. Place the fish in the pan. Don't season (See tip 1). Saute/fry briefly for 1 minute per side. (See tip 3)
- 5. Let the fish rest uncovered for a few min (See tip 2.)
- TIPS (review):1) Never season the fish before cooking. Seasoning will draw the juices out during cooking and the result will be tough, chewy fish.
- 2. Instead, season immediately after cooking. Let the fish rest for 1 to 2 min; 2 to 3 min for (thicker cut) salmon.
- 3) Doneness is really a matter of taste. He prefers fish which is translucent/soft on the inside and moist throughout. Most Americans prefer fish which is cooked till it flakes - which would be overdone to him. He recommends sauteing 1 minute per side (for Salmon fillet, flounder, black bass, red snapper). EXCEPTION: 1 minute 15 seconds per side for sole.
- Recipes from Jean-Georges Vongerichten in SIMPLE CUISINE, Easy Recipes
- OPTIONS - To reduce calories from fat, use egg white, 1 tsp each butter and oil : with flounder 143 cals, 5g fat (31%). This entree is meant to be eaten with other foods.
- NOTES : To saute/fry thin fish such as flounder, sole, red snapper, salmon fillet, and black bass, you must be careful not to dry it out.
- Leaving theskin on one side of a fillet provides the most natural protection againstloss of moisture and adds the flavor of the sea. Saute/fry skin side downfirst, same times, omit the coating. For skinless fillets, use a simplecoating to protect the flesh: a light coating of unseasoned flour, an eggwash, or possibly potato flakes. "Instant potato flakes, believe it or possibly not, providean interesting foil for the delicate nature of fish." J-GV
- note (%cff)- low cal fish plus oil to fry adds up. BUT not all the oil isabsorbed by the fish and eaten by us! do not know what % to use to estimatewhat oils are left in the pan
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 134g | |
| Recipe makes 2 servings | |
| Calories 114 | |
| Calories from Fat 12 | 11% |
| Total Fat 1.36g | 2% |
| Saturated Fat 0.32g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 93mg | 4% |
| Potassium 469mg | 13% |
| Total Carbs 2.46g | 1% |
| Dietary Fiber 0.3g | 1% |
| Sugars 0.11g | 0% |
| Protein 21.65g | 35% |
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