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Pan Fried Fish

 
One serving costs about $1.29

$1.29 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 pescetarian,pescatarian side dish
spoonacular Score:46%

Spoonacular Score: 46%

 

One serving contains 419 calories, 7g of protein, and 32g of fat. This recipe serves 2 and costs 92 cents per serving. 1 person has made this recipe and would make it again. From preparation to the plate, this recipe takes approximately 45 minutes. If you have pepper, capers, lemon, and a few other ingredients on hand, you can make it. It is a good option if you're following a pescatarian diet. All things considered, we decided this recipe deserves a spoonacular score of 32%. This score is rather bad. Try Pan-Seared White Fish With Mussels, Cabbage Shoots, and Cream, Fried Fish Without Any Oil, and Whole Fried Fish for similar recipes.

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Vampire Pinot Grigio Wine with a 4.5 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

Vampire Pinot Grigio Wine

This dry, zestful combination is reminiscent of ripe pears and roses

» Get this wine on Amazon.com

Ingredients

Servings:
some
some black bell pepper
black bell pepper
3 Tbsps
3 Tbsps butter
butter
2 Tbsps
2 Tbsps canola oil
canola oil
1 Tbsp
1 Tbsp capers
capers
1 oz
1 oz fish fillets
fish fillets
0.5 cups
0.5 cups flour
flour
1 small
1 small kosher salt
kosher salt
1
1  lemon
lemon
some black bell pepper
some
black bell pepper
3 Tbsps butter
3 Tbsps
butter
2 Tbsps canola oil
2 Tbsps
canola oil
1 Tbsp capers
1 Tbsp
capers
1 oz fish fillets
1 oz
fish fillets
0.5 cups flour
0.5 cups
flour
1 small kosher salt
1 small
kosher salt
1  lemon
1
lemon

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

  1. Heat a heavy pan over medium high heat.
  2. Season fish on meat side with salt and pepper. Lightly dredge fish in flour and shake off excess. When pan is good and hot, add Canola oil followed immediately by 1 tablespoon butter.
  3. As soon as foaming subsides, place fish in pan with the skin side down. Jiggle pan for the first 10 seconds to keep the fish from sticking. Cook until golden crust forms on meat. Carefully turn fish away from you and again jiggle pan for the first few seconds. Cook until skin turns golden brown. Remove to a warm plate.
  4. Pour out the cooking fat, add remaining butter and quickly fry the capers. Remove pan from the heat, add lemon juice to pan and swirl. Pour sauce over the fish and serve.
  5. This recipe yields 2 servings.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.29
Ingredient
some black bell pepper
3 tablespoons butter
2 tablespoons canola oil
1 tablespoon capers
1 ounce fish fillets
½ cups flour
1 lemon
Price
$0.75
$0.36
$0.08
$0.31
$0.50
$0.08
$0.50
$2.58

Tips

Health Tips

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Whether packed in salt or brine, it's a good idea to rinse capers to remove some excess salt. In case you're wondering what the difference between capers and caper berries is, capers are flower buds, while caper berries are the product of the same flower buds being allowed to mature and produce fruits (i.e. the caper berries!) Most sources say the two are not interchangeable, as they differ in both size and flavor.

  • Kosher salt is a type of coarse-grained salt popular among chefs because it is easy to pick up with the fingertips and sticks well when coating meat. The name "kosher salt" comes from the word "koshering", the process of making food suitable for consumption according to Jewish law. You can easily substitute table salt or sea salt in recipes where the salt is being dissolved, but if you're using it to coat meat, you might wish you had the kosher salt.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
441 Calories
7g Protein
32g Total Fat
33g Carbs
10% Health Score
Limit These
Calories
441
22%

Fat
32g
49%

  Saturated Fat
12g
75%

Carbohydrates
33g
11%

  Sugar
4g
5%

Cholesterol
52mg
17%

Sodium
466mg
20%

Get Enough Of These
Protein
7g
15%

Vitamin C
123mg
150%

Vitamin A
2874IU
58%

Vitamin E
4mg
29%

Folate
102µg
26%

Selenium
17µg
24%

Vitamin B1
0.31mg
21%

Fiber
4g
16%

Vitamin B3
3mg
16%

Manganese
0.32mg
16%

Vitamin K
16µg
16%

Vitamin B6
0.3mg
15%

Vitamin B2
0.25mg
15%

Iron
2mg
12%

Phosphorus
91mg
9%

Potassium
314mg
9%

Magnesium
25mg
6%

Vitamin B5
0.57mg
6%

Copper
0.1mg
5%

Vitamin D
0.75µg
5%

Vitamin B12
0.26µg
4%

Zinc
0.52mg
3%

Calcium
32mg
3%

covered percent of daily need

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