Directions:
- Preheat the oil in a large cast iron or heavy bottomed pot, over medium heat. Cut the fillets, horizontally into strips, 1/2-inch thick. Season the fish with salt and pepper. Combine the flours and season with salt and pepper. Dredge each piece of fish in the flour, coating completely. Dip each piece in the egg wash, letting the excess drip off. Dredge the fish for a second time in the flour, coating completely. Fry the fish in batches until crispy, about 3 to 4 minutes. Remove and drain on paper towels. Season with salt and pepper. Serve the fish with lemon halves and tartar sauce and garnish with parsley.
- Tartar Sauce:
- 1 cup mayonnaise, preferably homemade
- 1 teaspoon Dijon mustard
- 2 scallions, finely chopped
- 1 clove garlic, pressed or minced
- 1 shallot, finely chopped
- 1 tablespoon capers, drained and finely chopped
- 2 tablespoons chopped cornichons or dill pickle
- 1/8 teaspoon cayenne pepper
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon finely chopped fresh tarragon or pinch dried tarragon
- Few drops lemon juice
- Salt
- Combine all ingredients in a bowl and stir to combine. Add lemon juice and salt, to taste. Refrigerate until thoroughly chilled.
- Yield: about 1 1/2 cups
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 339.09 Kcal (1420 kJ) | ||
| Calories from fat | 30.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.35g | 5% | |
|---|---|---|---|
| Cholesterol | 104.23mg | 35% | |
| Sodium | 95.05mg | 4% | |
| Potassium | 441.2mg | 9% | |
| Total Carbs | 48.1g | 16% | |
| Sugars | 1.44g | 6% | |
| Dietary Fiber | 3.52g | 14% | |
| Protein | 27.38g | 55% | |
| Vitamin C | 15.4mg | 26% | |
| Iron | 2.7mg | 15% | |
| Calcium | 109.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 161.68 Kcal (677 kJ) | ||
| Calories from fat | 14.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.6g | 5% | |
|---|---|---|---|
| Cholesterol | 49.7mg | 35% | |
| Sodium | 45.32mg | 4% | |
| Potassium | 210.37mg | 9% | |
| Total Carbs | 22.93g | 16% | |
| Sugars | 0.69g | 6% | |
| Dietary Fiber | 1.68g | 14% | |
| Protein | 13.05g | 55% | |
| Vitamin C | 7.3mg | 26% | |
| Iron | 1.3mg | 15% | |
| Calcium | 52.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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