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Pan Fried Catch of the Day


Recipe submitted by:

Whats Cookin Good Lookin

City:
Baltimore, MD
No votes yet
Description: 

When he comes back from that fishing trip with his Catch of the Day,
this recipe will put a smile on his face and a little love in his heart!
Mine brought home Blue Gill & Crappie, but it's great for Perch, Cod and Halibut too!


Difficulty: Easy

Course: Dinner

Main Ingredient: Fish

Smart Balance Product: 
Smart Balance® Cooking Oil

Ingredients: 

Fresh caught fillets: Blue Gill, Crappie, Perch, Halibut, Cod
1/2 Cup Whole Wheat Flour
1 Smart Balance Egg
1/4 Cup Smart Balance Milk
2-3 Tbsp Smart Balance Omega Oil
Salt & Pepper


Prep Time: 

< 10 minutes


Cook Time: 

6-10 minutes


Yield/Notes: 

2-4 servings, depending on size and number of fish caught!

[Smart Balance addition] – Smart Balance estimates the following nutritional content for this user-created recipe:

Number of Servings: 2 (175 g per serving)
Weight: 456 g (Yield: 351 g)

Nutrients
Calories 363 kcal
Fat 17 g
Saturated Fat 2 g
Trans Fatty Acid 0 g
Poly Fat 5 g
Mono Fat 9 g
Cholesterol 118 mg
Sodium 110 mg
Carbohydrates 22 g
Dietary Fiber 4 g
Total Sugars 0 g
Protein 32 g

STEP 1:

  

1. Clean and Fillet the fresh fish.
That's the fisherman's task!

STEP 2:

  

2. With a fork, lightly beat the egg
and milk in a small bowl.

STEP 3:

  

3. Sprinkle whole wheat flour on both
sides of fillets till lightly coated.

STEP 4:

  

4. Dip fillets into egg and milk
mixture. Coat fillets with flour
a second time.

STEP 5:

  

5. Salt and Pepper fillets to taste.

STEP 6:

  

6. Heat 2 Tbsp Smart Balance Oil in
large fry pan over medium to
medium high heat.

STEP 7:

  

7. Add fillets to fry pan and fry til
golden brown, 2-3 minutes each
side. Add remaining Tbsp oil to
fry pan as needed when frying
second side.

STEP 8:

  

8. Serve hot with steamed rice
dolloped with Smart Balance
Buttery Spread of your choice,
baked beans and his favorite
seasonal fruit. Bon Appetit!