It is not a secret that most of us like to eat fried fish. Sometimes we don’t care the health benefits when it comes to the concern about the taste. A fried fish with crispy outside and flaky inside makes a mouthwatering dish for anyone. But how do you fry it keeping the maximum nutrient value? Select pan frying instead of deep frying. Always pan fried fish are better than deep fried fish.
If you really like to have fried fish, here are few things to keep in mind.
-Select the method of pan frying. Pan frying is better than deep frying.
-Use a small amount of oil. Heat oil before adding the fish. But don’t heat until oil is so hot and smoky.
-For better results, don’t coat with bread crumbs. Coating will absorb more oil making your oil intake higher!
-Always use fresh oil. Don’t re-use.
Once selected the method of pan frying, we may face to another problem. How to prevent fish from sticking onto the pan when pan frying? sometimes it is not easy to fry a fish nicely. I mean with a nicer and appealing appearance. Sometimes, it is over cooked and fried and looks darker. Sometimes, it gets sticky on the pan. My biggest problem of pan frying a fish was how to prevent fish from sticking onto the pan. Now I found the way to prevent it from sticking. Here is what I do.
First make sure the pan is well seasoned with oil before pan frying the fish. Then fry the fish till about 3 minutes before turning over. This is to prevent the fish from breaking apart and sticking onto the pan. Then turn over the fish and fry again for 7-8 minutes.
Here is a simple and easy recipe for pan fry a Pomfret fish.
Ingredients (1 serving plate)
1 pomfret fish (about 450g) 2-3 stalks of spring onions
2 slices ginger
1 tsp. salt
1 tbsp. wine
1 tbsp. lime
4 tbsps. Olive oil
Pepper as per taste (a pinch)
Wash & Clean the fish. Slit the fish on 2-3 places.
Meanwhile crush spring onion and ginger. Then mix salt, wine and lime together with crushed spring onion and ginger.
Rub this mix all over the fish. Using a cling wrap, cover the fish and refrigerate for 30 minutes.
After 30 minutes,
Heat 4 tbsp. cooking oil on a frying pan. When the oil is hot, put the fish and fry for about 3 minutes over medium low heat.
After 3 minutes, turn over the fish. Then fry over low heat for 7-8 minutes until the fish is cooked.
Dish out and prepare for serving. Before dishing out, hold the fish with a spatula to drain excess oil. Then lay on paper towels to remove any remaining oil.
Spread some pepper over the fish. Garnish & serve.