A fish fillet refers to a boneless piece of fish that has been cut or sliced away from the main body of the fish. It typically includes the flesh of the fish without any bones, skin, or other parts. Fish fillets are commonly used in cooking and are popular for their ease of preparation and versatile use in various dishes. They can be obtained from a variety of fish species, including but not limited to cream dory, salmon, cod, tilapia, trout, and halibut. Fish fillets can be grilled, baked, pan-fried, or used in recipes such as fish tacos, fish and chips, or fish stews.
Fried fish fillet refers to fish fillets that have been coated in a batter or breading and then deep-fried until they become crispy and golden brown. This cooking method gives the fish a delicious crunchy texture on the outside while keeping the flesh moist and tender on the inside. Fried fish fillets are a popular dish in many cuisines and can be enjoyed as a main course or used in sandwiches, tacos, or salads.
Remember to adjust the cooking time based on the thickness of the fillets to ensure they are cooked through but not overcooked. Additionally, feel free to experiment with different seasonings, sauces, or toppings to enhance the flavor of your fish fillets.
Fried Fish Fillet Nutritional Facts
The nutritional facts of fried fish fillet can vary depending on the type of fish used, the size of the fillet, the breading or batter, and the cooking method. Here are the approximate nutritional facts for fried fish fillet. Keep in mind that these values are approximate and can differ based on specific factors:
A typical serving size of fried fish fillet (about 4 ounces or 113 grams) may contain:
- Calories: Approximately 250-350 calories
- Protein: Around 20-30 grams
- Fat: Approximately 10-20 grams, depending on the type of fish and the cooking method. The fat content can increase if the fish is deep-fried or if the batter/breading absorbs more oil.
- Carbohydrates: Generally low, around 10-15 grams, depending on the type of batter or breading used.
- Fiber: Negligible amounts, as fish fillets themselves do not contain significant fiber.
- Sodium: The sodium content can vary depending on the seasoning, batter, or breading used. It’s important to note that fried fish fillet can sometimes be high in sodium, especially if it’s pre-packaged or heavily seasoned.
It’s worth mentioning that the nutritional profile can be improved by using healthier cooking methods, such as baking or grilling, and opting for a lighter batter or breading. Additionally, the nutritional content can vary significantly depending on the type of fish used, as different species have varying levels of fat, protein, and micronutrients.
How to Cook Fried Fish Fillet?
Here’s a basic recipe for making fried fish fillet.
Ingredients:
- 1kilo cream dory fish
- 1tbsp lemon juice
- 1/4 tsp salt
- 1/4 tsp granulated seasoning
- small amount of black pepper
- 1pc egg
- 1tbsp water/milk
- 1 cup all purpose flour
- 1 cup bread crumbs
- 1-2 cups cooking oil for frying
- mayonnaise and fried garlic for dip/sauce
Instructions:
- Slice the cream dory fish into your desire size. Make sure to wash it first before slicing.
- Marinate the fish with 1tbsp lemon juice, 1/4 tsp salt, 1/4 tsp granulated seasonings and ground pepper.
- Beat 1 egg mix with 1tbsp water or milk.
- Prepare 1 cup all purpose flour and 1 cup breadcrumbs.
- Season the egg and flour with salt and pepper to taste.
- Coat the marinated fish with flour, then dip in egg mixture and coat with breadcrumbs.
- Preheat a pan with about 1-2 cups cooking oil.
- Deep fry the coated fish fillet until golden brown.
- Remove the cooked fish fillet from the pan and place it in a plate with paper towel to remove the excess oil.
- Transfer the cooked fish fillet to a serving plate and serve it with garlic mayo sauce.
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