Fish fry season (ie, Lent) is in full swing, and with it comes a multitude of “Fish Fry Friday” signs posted all over St. Louis. So, it’s no wonder that I’ve been craving fried fish lately.
I haven’t eaten anything deep-fried since we began our healthy eating plan, and to tell you the truth, I’m a little afraid of what a deep-fried dish might do to my stomach now. Luckily, I recently purchased a copy of Cooking Light’s Way to Cook: The Complete Visual Guide to Everyday Cooking. Not only is it becoming my new go-to cookbook, it has a recipe for “Striped Bass Meunière.” Meunière refers to a classic preparation of lightly seasoned fish dredged in flour and pan-fried in butter … which sounded just right to me.
Since the price of striped bass was quite high, we decided to go with tilapia instead. We also substituted champagne vinegar for the white balsamic vinegar as that is what we had on hand. Finally, we halved the recipe as leftover fish just isn’t our thing. So, here is the recipe for our “Tilapia Meunière:”
1/4 cup all-purpose flour
1/4 cup 2% reduced-fat milk
2 (6-ounce) striped bass fillets
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 tablespoons butter, divided
1/8 cup minced shallots
1/8 cup champagne vinegar
1/8 cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh parsley
1. Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/8 teaspoon salt and 1/8 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour.
2. Heat a large nonstick skillet over medium-high heat. Add butter to pan, swirling until butter melts. Add fish fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.
3. Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.
Serves 2; 1 fillet per serving with 2 tablespoons sauce: Calories 258; Fat 9.9 g; Protein 32.1 g; Carbohydrates 7.7 g; Fiber 0.3 g; Weight Watchers points = 6.
In keeping with the “fried” theme, we also made the onion ring recipe from Way to Cook. Needless to say, Chuck and I both loved them! The original recipe just called for ” dry breadcrumbs” so we choose to use whole-wheat panko crumbs as we adore them. They add just the right crunch to any “oven-fried” dish you can imagine. And again, we halved this recipe as well:
Barbecue-Flavored Onion Rings
1 1/2 tablespoons all-purpose flour
1/2 tablespoon sugar
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon ground allspice
1 large egg, lightly beaten
1/2 pound Vidalia or other sweet onions, cut into (1/4-inch-thick) slices and separated into rings (about 1 large)
3/4 cups dry whole wheat panko crumbs, divided
1. Preheat oven to 450°F.
2. Combine flour, sugar, chili powder, cumin, salt, paprika, allspice, and egg in a large bowl. Dip onion rings in flour mixture. Place half of onion rings in a zip-top plastic bag; add half the panko crumbs, shaking bag to coat onion rings. Repeat procedure with remaining onion rings and remaining panko crumbs.
3. Arrange onion rings in a single layer on a baking sheet coated with cooking spray. Lightly coat onion rings with cooking spray. Bake at 450°F for 10 minutes. Turn onion rings over; lightly coat with cooking spray and bake 10 minutes more or until crisp. Serve immediately.
Makes 3 servings (serving size about 1/2 cup): Calories 188; Fat 3.3 g; Protein 6.9 g; Carbohydrates 32.6 g; Fiber 2.6 g; Weight Watchers points = 3.
Since we also need a vegetable to round out our meal, we chose broccolini … one of our favorite vegetables! Broccolini cooks very quickly, sauteed in a non-stick pan with a little chicken broth, some minced garlic, and a squeeze of fresh lemon. It doesn’t get much easier than that.
Another great meal in the Henricks (soon to be Friedhoff)/Friedhoff household!