Sautéed fish

We’ve been very lucky to have Vital Vittles of Berkeley at our hospital’s farmers’ market for about 4 years. They grind their own flours from organic grains and make a wide variety of great breads, rolls, and, yes, cinnamon rolls and cookies. Organic whole grain bakeries don’t necessarily have to be all about products that taste like cardboard. The only complaint I have ever heard about their breads is that they may get moldy in 4 or 5 days if left out. That’s simply because they don’t use chemicals you can’t pronounce. If you refrigerate their breads, they last longer. So I used one of the Vital Vittles dinner rolls to make the breads crumbs I used to bread sand dabs. They turned out really well. Served with a big salad and some sautéed mushrooms with garlic and fresh thyme, you’ve got a good meal.

Servings: about six 3 oz portions

Ingredients

  • 1 ½ pounds fillets of fish (sole, sand dabs, snapper)
  • All purpose flour
  • 1 egg, beaten
  • ¼ cup milk (I used skim --- it worked fine)
  • ½ cup bread crumbs (one whole grain dinner roll or a couple slices of whole grain bread ground up in a blender or food processor)
  • Salt and pepper
  • 1 Tablespoon butter
  • 1 Tablespoon olive oil

Directions

Rinse and dry the fish. Salt and pepper it. Whisk the milk into the beaten egg. Dredge the fish in flour and shake off the excess. Moisten the fish with the egg/milk mixture. Coat with the bread crumbs and let the fish rest on waxed paper. Over medium heat under a skillet, melt the butter and add the olive oil. When hot, add the fish and sauté about 4 minutes per side or until browned and the fish is flaky. The general rule for fish is that it takes 10 minutes to cook for every inch of thickness. 8 minutes is just about right as sand dabs are less than an inch thick. Serve them with lemon wedges or whatever you like to use with fish.

Nutrition Information (per serving)

  • Calories: 177
  • Fat: 7 gm
  • Saturated fat: 2 gm
  • Trans fat: 0 gm
  • Cholesterol: 93 mg
  • Carbohydrate: 4 gm
  • Fiber: 0 gm
  • Sodium: 166 mg
  • Protein: 24 gm

Contributor

Preston Maring, MD