Fried Rock Fish Recipe Food Network from www.foodnetwork.com
Introduction
Rockfish is a type of fish found in the Pacific Ocean, and it is a popular seafood dish that is enjoyed by many people around the world. Fried rockfish is a simple and delicious way to prepare this tasty fish. In this article, we will go over the ingredients, instructions, and nutrition of this recipe.
Ingredients
For this recipe, you will need the following ingredients:
2 pounds of rockfish fillets
1 cup of flour
1 teaspoon of salt
1/2 teaspoon of black pepper
1/2 teaspoon of garlic powder
1/2 teaspoon of paprika
1/2 cup of milk
2 eggs, beaten
1/2 cup of bread crumbs
Oil for frying
Instructions
1. Begin by cleaning the rockfish fillets and patting them dry with a paper towel. 2. In a shallow dish, mix together the flour, salt, black pepper, garlic powder, and paprika. 3. In another shallow dish, whisk together the milk and eggs. 4. In a third shallow dish, place the bread crumbs. 5. Dip each rockfish fillet first into the flour mixture, making sure to coat both sides evenly. 6. Next, dip the fillet into the milk and egg mixture. 7. Finally, coat the fillet in the bread crumbs, pressing gently to ensure that the bread crumbs stick to the fish. 8. Heat the oil in a large frying pan over medium-high heat. 9. Once the oil is hot, place the fillets in the pan and fry for about 3-5 minutes on each side or until golden brown. 10. Remove the fillets from the pan and place them on a paper towel-lined plate to drain any excess oil. 11. Serve the fried rockfish hot with your favorite dipping sauce.
Nutrition
Here is the nutritional information for this recipe:
Calories: 364
Protein: 38g
Fat: 13g
Carbohydrates: 23g
Fiber: 1g
Sugar: 2g
Sodium: 637mg
This recipe is high in protein and low in carbohydrates, making it a good option for those following a low-carb or high-protein diet. However, it is also high in sodium, so those with high blood pressure should consume it in moderation.
Tips and Variations
Here are some tips and variations to help you make the most of this recipe:
Try using different types of fish, such as cod or haddock, if you can't find rockfish.
For a healthier version of this recipe, try baking the fish instead of frying it.
Experiment with different spices and seasonings to give the fish a unique flavor.
Serve the fried rockfish with a side of coleslaw or potato salad for a complete meal.
Make sure the oil is hot enough before adding the fish to the pan to ensure that it cooks evenly and doesn't become greasy.
Use a fish spatula to flip the fish in the pan to prevent it from breaking apart.
Conclusion
Fried rockfish is a delicious and easy seafood dish that is perfect for any occasion. With a few simple ingredients and some basic cooking techniques, you can create a flavorful and satisfying meal that your whole family will love. Give this recipe a try today and enjoy the taste of fresh, crispy fish!
