If you love fish and fried food, but think you shouldn’t eat it because it’s bad for you, this recipe is for you. I take you step by step through how to make crispy, delicate fish fillets with lovely homemade spice. They’re pan-fried quickly in organic extra-virgin coconut oil, so any additional fat is full of medium-chain triglycerides (MCTs). MCTs are essential nutrients to repair cellular damage, great for all cells and especially your brain.
Since we started eating fish again, we have been blessed with several neighbors who fish and are generous with their extras. We often have halibut, yellow tail, and yellow fin tuna in the freezer.
I used to love Old Bay seasoning, and you can certainly use it for this recipe, but I’ve been playing around with a homemade salt-free version. Use the reduced-sodium version for this recipe, or try one of the homemade versions below if you’re feeling motivated. If you’re grain-free, use coconut flour for the breading. I like the texture that white rice flour provides; the recipe is equally good with coconut flour.
I always used to overcook fish, but since learning about carry-over cooking, I do much better.
Some tips for perfect fish:
Watch the sides of the fish turn opaque as it’s cooking. Flip when it’s about half-way up the side.
Cook for no more than another 3 minutes at most, unless you have very thick fillets that were partially frozen. (It’s best to thaw fish in the refrigerator overnight.)
Once you remove it from the pan it will continue to cook for the next few minutes (called carry-over cooking), so pull it from the pan when you think it’s nearly done.
low-sodium, migraine, gluten-free, paleo, grain-free, reduced-sugar diets
vegan or vegetarian diets
You might also like:
Crispy fish with lemon-dill sauce from Cooking Light (not gluten-free)
Homemade Old Bay Seasoning from Leite’s Culinaria (omit or reduce celery salt for low-sodium version)
Low-sodium faux crab cakes with salt-free Old Bay Seasoning from Sodium Girl