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Receta Egg Wash And Potato Flake Coating For Thin Fish Saute

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Raciónes: 2

Ingredientes

Cost per serving $2.52 view details
  • 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

Direcciones

  1. 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. 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. 3. POTATO FLAKES: Coat each fillet with a thin layer of potato flakes.
  4. 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.)
  5. 4. Place the fish in the pan. Don't season (See tip 1). Saute/fry briefly for 1 minute per side. (See tip 3)
  6. 5. Let the fish rest uncovered for a few min (See tip 2.)
  7. 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.
  8. 2. Instead, season immediately after cooking. Let the fish rest for 1 to 2 min; 2 to 3 min for (thicker cut) salmon.
  9. 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.
  10. Recipes from Jean-Georges Vongerichten in SIMPLE CUISINE, Easy Recipes
  11. 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.
  12. 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.
  13. 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
  14. 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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