Saturday, December 28, 2013

Masa-Crusted Sole

I'm already starting to eat lighter at dinners.  There are just too many cookies and calorie-laden drinks during the day.  And my manager introduced me to the concept of a steak breakfast platter.  It was really nice of her to buy one for each of us who worked on Christmas, especially because she had not gotten much sleep the night before.  Long story short, I need to find more dishes that are filling without as many calories as I have been eating the past month.

Yes, this is pan-fried, but fried food does not have to absorb as much oil as we all assume.  Masa harina does not absorb as much as wheat flour would, and frying quickly at a higher temperature is how you avoid any food from getting too greasy.  I'm not deep-frying, just enough to get the skin crispy.  And fish is lower in calories and fat than most meats.

I used Dover sole because it was on sale.  A more traditional fish for this treatment is tilapia.  Really, any white fish would work.

1 lb Dover Sole fillet, or any other white fish fillet
*1/2 C masa harina
*1/2 tsp paprika
1/4 tsp salt
oil for frying
lemon wedges, tartar sauce, or seafood sauce for serving

1.  Start heating 1/8" oil in a medium skillet, about 1/4 C.  Use high heat, but watch it to make sure it doesn't start to smoke.  Turn on vent fan.

2.  In a shallow bowl, mix together masa flour, paprika, and salt.

3.  Rinse fish to get it damp, but not dripping wet.  Dredge pieces of fish in flour.  Set as much as fits comfortably in skillet.  Fry until bottom starts to turn light brown, about 3 minutes.  Carefully flip.  I tried with tongs, but the pieces were too tender and broke.  A spatula is a better choice.  Brown other side, about 1 or 2 minutes, then remove to paper towels to drain.  Add oil if necessary and start cooking the next batch.

4.  Serve hot, accompanied by lemon wedges or sauce of choice.

Difficulty rating  π

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