Two Ways To Prepare Fish Fillet
A balanced diet should include at least one serving of fish per week. Easy, with these quick to prepare and simply succulent fish fillet recipes.
Thanks to fish and other fish products, we can vary the menu and take a break from red meat. This, although tasty, is heavy to digest and should not be eaten every day. White meats and fish, on the other hand, are digested more easily and satisfy the palate equally, if not more.
A good choice for a lunch or dinner with friends: remember that fish is a food rich in unsaturated fatty acids and omega 3, vitamins and minerals (zinc, phosphorus and selenium). It is highly recommended, for example, for those who need to improve the circulatory system, strengthen the immune system and lower bad cholesterol levels.
Two ways to prepare fish fillet
1. Breaded fish fillet
Fillet is a type of cut, whether we are talking about meat or fish. In the latter case, the cut is longitudinal, i.e. the fish is cut laterally from the tail to the head.
Ingredients
- 1 medium-sized egg
- 3 teaspoons of salt (15 g)
- 1/2 cup of flour (50 g)
- 1/2 cup of olive oil (50 ml)
- The juice of 3 large lemons (50 ml)
- 3 fish of your favorite type
- 1 teaspoon of black pepper (5 g)
Preparation
- The first thing to do is to get the fish fillet. This means that you will have to cut the fish in half, from head to tail. Eliminate the bowels and leave the gills.
- Immediately after, put the fish to marinate in a bowl with lemon juice and salt for half an hour. Return the bowl to the refrigerator.
- Beat the egg and arrange the flour on a plate.
- After the marinating time, pass the fish fillets first in the egg and then in the flour.
- Heat the oil in the pan; fry the fish until golden on both sides.
- Serve the fish fillet with a tomato or fried potato salad.
2. “Sweaty” fish fillet
In the kitchen, “making sweat” comes from the French word “suer”, meaning cooking vegetables and meats over low heat, so as to evaporate only part of the juice and eliminate fibrousness.
Ingredients
- 2 teaspoons of salt (10 g)
- 1 teaspoon of oregano (5 g)
- 1 chopped onion (100 g)
- 3 diced tomatoes (150 g)
- 5 tablespoons of chopped cilantro (75 g)
- 4 fish fillets
- 4 sliced garlic cloves (6 g)
- 1 teaspoon of black pepper (5 g)
- 3 tablespoons of olive oil (45 ml)
- 1/2 cup of fish stock (50 ml)
- 5 tablespoons of pepper sauce (60 ml)
Preparation
- First, season the fillets with salt, garlic and pepper. Let them absorb the tastes.
- Then fry the onion and tomatoes with the pepper sauce for about 5 minutes.
- Remove from the heat and add the coriander and oregano last. Cook the fillets in a pan over medium heat with the fish broth; plug with the lid.
- The fish should not dry out, so add a little water if necessary. Let it cook for about ten minutes.
- Accompany each fish fillet with a salad or some fried potatoes. You can also serve it with a side of white rice (choose for example a jasmine or basmati rice, aromatic and tasty).
