Kitchen Bitch

Cooking in the Kitchen with Sass & Class

Friday Night Fish Fry—Without the Grease April 23, 2010

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Crispy Fish with Lemon-Dill Sauce, Rosemary Potatoes, and Broccoli with Olives & Lemon

It’s Friday again, and now that Lent’s over (at least for Catholics), it’s back to sausage and pepper-laden calzones delivered from your neighborhood pizza shop. If you’re like me (and I’m guessing at least a few of you are), I rarely order in, or even get takeout. It’s just expensive and greasy and often not even worth the energy it takes to chew it. At least that’s what I thought the last time we ordered pizza. I’m looking at you, Pequod’s.

But this post isn’t about pizza. I’m saving that for another day. Today’s post is about how greasy Friday night dinners just get old sometimes. About those days you yearn for the local church’s Lenten Friday fish fry, or just something … healthier. There, I said it—healthy and fish fry all in the same sentence.

Is it possible to get a crispy delicate flakey fish without vats of sputtering hot oil? Yes. And the KB is here to deliver it. While seafood usually is not my go-to meat choice, these crispy fish filets will win over even the most adamant non-fish eater. Broiling them in the oven gives them that fried crunch without the fat. Rosemary potatoes and broccoli with olives and lemon round out this refreshing menu.

If you spent last night celebrating “Thirsty Thursday,” this quick, easy and healthy meal will lighten up your Friday night. Serve with a crisp, acidic white wine. Cheers to health!

Crispy Fish with Lemon Dill Sauce – Serves 4

This recipe by Adeena Sussman originally appeared in the April 2010 issue of Cooking Light. Find an original and printable copy of the recipe, here. For sustainability reasons, choose Alaskan cod, or substitute halibut or tilapia.

2 large egg whites, lightly beaten
1 c. panko (Japanese breadcrumbs)
½  tsp. paprika
¾ tsp. onion powder
¾ tsp. garlic powder
4 (6-ounce) skinless cod fillets
Freshly ground black pepper
Kosher salt
Cooking spray
¼  c. canola mayonnaise
2  Tbs. finely chopped dill pickle (I used dill relish)
1  tsp, fresh lemon juice
1  tsp. chopped fresh dill
Lemon wedges

Preheat broiler.

Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.

Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.

Wine note: This dish requires a wine with acidity to cut through the breading and also to act like a final spritz of lemon. Waterbrook 2008 Pinot Gris from Washington state’s Columbia Valley ($12) does all that with a touch of fruit. —Sara Schneider

Steamed Broccoli with Olives and Lemon
For a print copy of this recipe, click here.

1 head of broccoli, cut into florets
2 Tbs. black olives, chopped
1½ Tbs. lemon juice
½ tsp. red pepper flake
Zest from one lemon
Extra virgin olive oil for drizzling

Steam broccoli florets in a metal or bamboo steamer. Remove when fork tender. Heat oil in a sauté pan, add red pepper flake, cook for 30 seconds. Add broccoli and rest of ingredients, sauté for 1 to 2 minutes more to combine flavors. Remove from heat and serve.

Rosemary Potatoes
For a print copy of this recipe, click here.

1 Tbs. dried rosemary
1 tsp. dried thyme
1 tsp. dried parsley
½ tsp. garlic powder
5 to 6 red or new potatoes, washed and scrubbed clean of any dirt/debris.
1 tsp. Kosher salt
½  tsp. Freshly ground pepper
Olive Oil

Preheat over to 400˚F. Dice up red potatoes. Put in a baking dish and drizzle olive oil and sprinkle salt, pepper, garlic and herbs over top. Toss to coat.  Bake in oven 40 to 50 minutes, tossing occasionally to make sure potatoes are browned on all sides. Potatoes are ready when they are starting to brown and can be easily pierced with a fork.


One Response to “Friday Night Fish Fry—Without the Grease”

  1. Amelia Says:

    Totally having this for dinner “next”. Perfect for me.

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