Pan-Fried Fish


Fish is a staple in Greek cuisine and is usually served at least once per week. Using extra virgin olive oil to fry the fish is an especially healthy choice as it retains its beneficial qualities during cooking.

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Ingredients
4 pieces haddock filets, dried and cut
1 egg, beaten
2 cups flour
1 cup panko bread crumbs
1/4 cup olive oil
Salt and pepper to taste
Juice of lemon

Wrap filets in paper towels to remove as much moisture as possible. Beat the egg and set aside. If long, cut the filets in half for easy handling. Season the dried fish with salt and pepper. Coat the fish in the flour and shake off any excess. Dip floured fish into the egg and then follow by coating with the bread crumbs. Place coated fish into the freezer for 3 minutes.

In the meantime, heat a non-stick pan and add enough of the oil to cover the bottom of the pan (do not add it all at once). Try to use a pan that has a thicker bottom. This will keep the fish from cooking too closely to the heat and will result in a more even crisp. Add additional oil after each batch fried as the fish will soak up some of the oil while frying.

Remove the fish from the freezer. Test the oil by dropping a few bread crumbs to ensure they start frying. Add a few filets at a time and cook for 3-4 minutes on the first side. Turn over when the side becomes golden brown and cook for an additional 3-4 minutes. Note: do not attempt to flip over the fish too soon as it will break. You should be able to turn over with a spatula once it is browned sufficiently on the first side.

Once cooked, place on a paper towel to remove some of the oil. Drizzle with lemon juice before serving.

Makes 4 to 6 servings

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