I had a busy morning today, and as I was coming home, the hunger hit me. I wanted protein, and I wanted it NOW! But I didn't have anything prepped at home; the hard boiled eggs had all been eaten and there was no leftover roasted chicken or steak. I drooled a little bit as I drove past my favorite bagel shop where I used to get roast beef bagel sandwiches, but I was determined to just go home and make a healthy, low carb lunch.
I walked in and opened the fridge. There, in the back of the middle shelf, was a package of rock cod I had put in there to thaw the other day. I pulled it out and tried to decide what to do with it. We'd had simple baked fish earlier this week; I wanted something different. I know! Pan fried fish!
I wanted it to be on plan... low in carbs, no gluten. Bread crumbs were out. I've used Parmesan cheese as a coating with success in the past, and I've seen crushed nuts used to "bread" fish in high-end restaurants. So here's what I did:
Low Carb Crispy Pan Fried Fish
In a bowl, make a mixture of 1/2 almond meal (ground almonds) and 1/2 Parmesan cheese. Use as much as you think you will need to coat your fish. Add some seasonings; I used Mrs. Dash, onion powder, garlic powder, and black pepper.
Get a nonstick pan heated over medium heat and add your choice of healthy fat. I used half coconut oil and half butter in the first batch, and olive oil in the second batch. Both were good but the first batch did have a slightly coconutty flavor (which I liked). Don't add too much. We're not deep frying, here. A tablespoon or so per batch will do.
Dip your fish fillets in beaten eggs or egg whites. Any plain white fish will do; I used rock cod and I am sure regular cod or tilapia would also be great.
Dredge the egg-coated fish in the coating mixture. Lay them in the hot pan and listen to them sizzle. Cook until golden brown on the bottom and then flip to cook the other side. My thinner fillets only took 3 or 4 minutes per side, while the thicker ones took a few minutes more. You can test your fish by trying to flake the center of the fillet with a fork while it is cooking. It will flake apart easily when it is done.
This was so good! I loved it and had two pieces with a side of cucumber dill salad that I'd already made and had in the fridge. The fish was crispy, moist, and delicious.
I will have the leftovers on a salad tomorrow. Tonight's dinner will be taco soup. I will dish mine out before I add the beans, and will add a cup of steamed cabbage to my serving to get those veggies in.
Feeling good, going to try and take a short walk with one of the dogs now. Have a great weekend!
Food on the Brain
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