simple fry and saute recipe

First pick a fish. You can use almost any type for frying. Thinner fillets like Sole, Tilapia, Halibut Cheeks, Walleye (my favorite), Lake Perch, and Smelt are ready to go as they are. I like to skin the walleye, though. Other fish such as Grouper, Halibut, Snook, and Amberjack, can be cut into thin strips called fingers. These will cook up very well. All should be skinless.

Shrimp and Scallops are great in this recipe too.


* Seasoned Flour Mix
* 2 egg, beaten
* Panko style bread crumbs


* Dust the fillets with our seasoned flour.
* Moisten fillets gently in the egg wash so as not to rinse off the flour.
* Coat fillets in the Panko crumbs.
* Place in the refrigerator for about 10 minutes to set the breading.
* Saute in olive oil or vegetable oil. Just enough oil to coat the bottom of the pan.
* Fry in vegetable oil with a temperature of about 375 degrees. About 2 inches of oil in the bottom of the pan is enough. I use a pan with high sides so that the oil splatter is greatly reduced. If you have a screen for the top of the pan this helps too.
* Cook until golden brown, about 5 minutes.
* Sauteed fish is the healthiest option of the two. You’re cooking the fish in a minimal amount of oil for a short time. Try grape seed or walnut oil for a hot burning, low calorie choice.
* Cook the fish for about 3 to 4 minutes per side until golden brown.
* If you are worried about frying, just think, how often do you really do it? I figure a couple of times a year is going to be all right.
* Why deny yourself the tasty crunch of a great fish or shrimp?

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