Drowning a fish in any sauce is just to cover up the not-so-fresh feeling the fish has. The whole wheat flour gives texture and some crunch. How to tell when the fish is done? Well, if it can be easily stabbed through with the edge of a spatula, it should be done.
The idea here is to prepare the toppings in a sauté pan and set aside. Topping #1 strangely tastes like pizza sauce and when I made it the first time it was eaten faster than the fish.
Note to self: make more topping next time. Because salt is one of those spices that to just want to hint at in a fish dish, I add it after the fish is done cooking, sprinkling it on the top of the finished product.
3 tilapia fillets or 2 catfish fillets
2 tbsp. whole wheat flour
1/4 tsp. salt
2 tbsp. grape seed oil or butter
Topping #1:
6-8 large black olives, finely chopped
1 stalk green onion, sliced thinly
1 tbsp. organic red vinegar
1 tbsp. light soy sauce
Topping #2:
2-3 sundried tomatos, minced
1 clove garlic, minced
1 tbsp. balsamic vinegar
thin slices of ginger
Butter gives great flavor to fish. Grape seed oil will not burn at higher temperatures. It's a good oil to work with for an amateur cook, but it does not taste good raw (for salads and marinades stick with olive oil).
Do not use frozen fillets for this recipe. Thaw first!
1. Rinse fillets and pat dry. Coat fillets with flour on both sides.
2. Heat oil on skillet on medium heat. Add fillets, if they both fit. If they do not, then cook one at a time and adjust for oil.
3. Average cooking time is about 5-7 minutes per side on a medium fire. The thicker the fillet, the longer the cooking time. Do not exceed 10 minutes per side, you'll get a rubbery tasting fish regardless of fillet thickness.
4. Arrange neatly on a clean plate. Put topping on top of fish. Enjoy.
Topping preparation:
1. Heat a small skillet. Add oil. Add green onions (topping #1) or garlic and ginger (topping #2).
The idea here is to flavor the oil. Add the remaining ingredients. Stir fry. Remove from heat and set aside until fish is done.
