Fish is one of the healthiest foods around, as long as it is fresh, lightly seasoned, and not coated in ton’s of breading (Long John’s Silver – I’m looking at you). I used to fear any fish other than Salmon or Tuna, but one of my resolution’s for this year was to each more fish, so I figured I’d begin by trying some fresh fish fillet’s from my local seafood mart to begin with.

This week, they said the flounder was fresh (and usually, fresh fish from local sources is pretty cheap also) – so I bought a pound! If you’re in the market and see something fresh but worry about not knowing what to cook with them – don’t fret! In this day of plentiful internet recipes, within minutes of coming home you can find a quick and easy recipe That’s exactly what I did – looked up a few recipes, picked up some easy tips from them, and proceeded to do a quick pan fry of the fillets for a wonderful, crispy coating with minimal effort and minimal fat.

That’s the other secret I am learning about fresh fish – it requires very minimal seasoning, and you just need a little oil to fry them up – and the fresher the fish, the less you will have to do with it, the natural flavors are just perfect enough as is. This ofcourse means less effort on your part, less ingredients you need, and more of the nutrition in the fish left intact. This is as far away from the processed foods as you can get! Just season the fish, add some flour to get some nice browning, pan fry it in some good olive oil, and sprinkle on some lemon juice to add some brightness to the fish. – you’ll have a light, healthy supper ready to be served with some boiled veggies.

THE RECIPE: PAN FRIED FLOUNDER

YOU’LL NEED:

• 4-5 fresh flounder fillets
• salt and pepper to taste
• 1 tbsp all-purpose flour
• 1 tbsp olive oil
• half a lemon

THE METHOD:

• Season fillets with salt and pepper
• Sprinkle flour evenly on both sides and pat to press into flesh
• Heat oil in a skillet on medium heat for a couple of mins
• Once oil is hot, place fillets, two at a time, into skillet and heat 3 mins on each side
• Remove from skillet and immediate squeeze some lemon juice onto the fillets

• Tags: fish, quickie
• Posted on Tuesday, January 12th, 2010 at 7:38 pm
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