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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (243g) Recipe makes 4 servings |
||
| Calories 390 | ||
| Calories from Fat 30 | (7%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.4g | 5% | |
| Saturated Fat 0.9g | 4% | |
| Monounsaturated Fat 0.8g | ||
| Polyunsaturated Fat 0.9g | ||
| Trans Fat 0.0g | ||
| Cholesterol 152mg | 50% | |
| Sodium 199mg | 8% | |
| Potassium 1394mg | 39% | |
| Total Carbohydrate 39.8g | 13% | |
| Dietary Fiber 3.8g | 15% | |
| Sugars 2.0g | ||
| Protein 48.3g | 96% | |
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Surprise Coated Crisp Fish Filets
By: Bergy
Jun 24, 2004
Recently Baby Kato published a recipe for Crusty Baked Chicken using potato flakes as the coating and I thought I'll bet this would be great on fish too. From that came this recipe. Thanks Baby Kato--I hope you try this recipe.
SERVES 4
Ingredients
- 4 fish fillets, enough for 4 servings, I used sea bass
- 1 cup instant mashed potatoes
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- salt & pepper
- 1 egg, beaten
Directions
1
Mix the potato, garlic, thyme, oregano, salt and pepper together.2
Dip the fish in the egg then in the potato, coat well.3
Fry on lightly greased pan until golden on both sides approximate time 10 minutes, depending on the thickness of the fish.
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- Main Ingredient > Seafood > Fish
- Preparation > Time to Make > < 30 mins
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Featured Reviews for This Recipe
From: SammiCat
On Aug 4, 2008
Yum! This is great. I have tried it the way the recipe is written & I love it & then tonight I switched it up a bit & used the instant potatoes & cajun seasoning with a bit of salt & pepper. Really good. This is a great way to have crisp fish with very little added fat. All I did was spritz some olive oil in the pan & they came out crispy & brown. A keeper for sure, thanks Bergy!!
From: ms_bold
On May 2, 2008
Awhile ago, someone else posted photos of Surprise Coated Crisp Fish Filets. Instantly, the recipe was popped into my cookbook. I knew it would be a quick and easy meal that we would love. I wasn't wrong, and love that the photo forum provides so many good dinners for us. I used tilapia, as it defrosts very quickly, and as of 4pm today, I had no idea what was actually going to be on our dinner table. I served it up with Zucchini Couscous and some sliced tomatoes.
From: Latchy
On Feb 4, 2005
Followed this recipe fully and really enjoyed. I rarely breadcrumb anything but this gives you a crispy outer on the fish without using a lot of oil to cook it. I have a heavy based not stick pan and just used spay olive oil to cook the fish. The other thing that I really like about this recipe is that you will have the choice to vary the herbs/spices to suit your mood. This will go into my favourites.
From: Chef of 5
On Aug 5, 2008
I've made these before with the butter and herb mashed potato flakes (so you dont' really need the herbs in that one other than a dash of cayenne pepper) and the fish is awesome! I always use Cod because its very mild and the kids and adults love it alike. Thanks for posting on here for all of us!
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