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How To Fry Fish (without oil!)

March 18th, 2013 03:26:00 pm

(Herb Crusted Halibut or Haddock) It is true... you can enjoy learning how to fry fish, without the oil. Using the right cookware is 90% of the solution on this recipe.

 

Start by acquiring thick chunks of wild caught white fish… halibut or haddock for example.  Avoid farm- raised fish…

 

In a food processor or small blender, add the following and blend to the consistency of a breading/coating:

  • 4 Cloves garlic (fresh)
  • Panko bread crumbs (2 spoons or so) just enough to add crunch
  • Salt, Thyme, Basil, Mint, Oregano, Rosemary (use these fresh if you have them).
  • Chili flakes in moderation if you want a bit of spice to your fish

 

Next, season the fish with a bit of celtic sea salt and pepper and brush lightly with oil of your choice (coconut is suggested since you will be heating it).

Dip fish in herb/crust mixture and coat. Battered fish

 

Put the fish into a DRY Titanium Frying pan that is pre-heated to medium hi heat. Fry both sides to “mama bear brown.” Yes, you can easily achieve browning without oil in our titanium cookware! See the photo!!

 

Now, that it is browned quickly on both sides… lower the heat and add the lid. This will seal in the juice and finish the internal cooking.

 

 

Hint: when you press the fleshy part of your thumb palm area… it will give the same way in which fish does when it is perfectly done. Gives but doesn’t mush.

 

Transfer to plate and add side dishes. I served ours with Brussel Sprouts and Red Beets.  Then I drizzled some Tuscan Herb Extra Virgin Olive Oil over the top of the fish. It is good for you when it has not been heated… so I added it for the benefit of the fat, as well as the flavor.

 

The brussel sprouts… I simply washed and cut them. I put them into a hot titanium fry pan, no oil or water. I browned them slightly, then added the lid to cook through and add vapor/moisture. Don’t add any water. The vegetables have enough of their own moisture to cook properly in the titanium cookware with the lid applied. After they cooked and cooled slightly, transferred them to a serving dish and added a drizzle of olive oil and some garlic powder. Brussel Sprouts

 

I also chopped some fresh beets. I added them to a COLD Titanium fry pan and added the lid. Once vapor developed on the lid, I set the timer for 8 minutes and lowered the heat to 3 to 5 depending on your cooktop. You want a gentle amount of vapor… not sizzling. Once cooked they are slightly soft when you spear them with a knife… they just give. Add a tad of Celtic salt and the flavor pops!! (See my blog here on Celtic Sea Salts’ health benefits).

 How To Fry Fish without oil

You will see this plated… nicely browned WITHOUT oil. Fresh vegetables without oil or water. Water soluble vitamins are intact!!! I paired it with some avocado slides and radish slices. Now that you've learned how to fry fish without oil, just imagine what else you can cook and brown without oil!

 

 

 

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