12 ounceswhite fish (firm)such as tilapia, halibut, cod, or yellow tail
4tbspsweet white rice flouruse coconut flour for paleo diet
1tspOld Bay seasoninguse salt-free or reduced sodium
1/4cupcoconut milkcanned
2tbspcoconut oilorganic, extra-virgin
Instructions
Set out three shallow bowls or plates.
Pour the coconut milk into one bowl.
Put half the flour into each of the remaining bowls.
Add the seasoning to the flour in one bowl and mix with a fork until one color.
Cut fish into 4 portions. Cut the thinner part of the fillet a little wider than the thicker piece when you cut each fillet in half.
Pat the fish dry with a clean kitchen towel or paper towel.
Dip each fillet into the flour, dredging on all sides to give it a light coating. This helps the milk stick to the fish.
Dip each coated piece into the coconut milk, then let it drip off. The coconut milk helps the breading to stick.
Dredge each piece in the spice mixture, coating evenly. I set them back in the flour-only bowl when they are done.
Heat the oil in a large non-stick pan over medium-high heat until shimmering. Swirl to coat the pan.
Add the two thick portions of fish to the oil and cook for one minute. (If still partially frozen, cook for two minutes.)
Add the thinner portions and cook everything for two minutes.
Flip the fish over gently using tongs or a wide spatula.
Cook for 2-3 more minutes until fish is just cooked through and flakes with a fork.
Serve immediately.
Notes
Per three-ounce serving:
198 calories
8 g fat
6 g saturated fat
0 g monounsaturated fat
0 g polyunsaturated fat
0 g trans fat
28 g cholesterol
190 mg sodium (30 mg with salt-free seasoning blend)
206 mg potassium
8 g carbohydrate
0 g fiber
0 g sugars
18 g protein
5 Weight Watchers Points Plus
Serve with spicy salsa, Joe's Mustard Sauce, or your favorite sauce. Leftover fish makes great fish cakes like these. Reheat leftover portions in a non-stick frying pan over medium heat, no need to add oil. This will refresh the crispy coating. Do not microwave, or you will be sad (and so will your office-mates.)