Crispy Skin on Fish Filet

You can crisp up the skin of almost any fish filet. When I feel ambitious, I filet the fish at home. You need a sharp knife and a bit of technique. Chop off the head and clean the belly. Slice along the backbone and remove the first filet by sliding the knife under it, starting from the tail. Then flip the fish and remove the second filet.

Ingredients:
(for 4 servings)

• 4 fish filets around 250 gm each
• 8 tbsp peanut oil (or any other oil with a high smoking point)
• Salt
• Pepper

Method:

There are some rules to obey to achieve really crispy fish skin:
 

• You have to dry it as much as possible.
• You need a pan with a heavy bottom so you can get a hot, even temperature.
• You have to press down the fish filets when they hit the pan because they contract and curve upwards. The full skin needs to make contact with the bottom of the pan in order to fry properly.

Put oil in a pan with a heavy bottom. Don’t use non-stick pans. If filets are big, use two pans or fry batches. Set fire to medium-high on a big ring. Season both sides of filet with salt and pepper just before you start frying.

Have a spatula ready. As soon as filets hit pan, they curl upwards. Keep pressing down so the full skin makes contact evenly. Don’t flip the filets. The Fish is done when you see brown skin around the outer edges. Most of the flesh should have turned white.




Now turn the filets and give them one minute on the flesh side. Serve with the crispy skin up; otherwise juices will turn skin soggy.






 

Seafood: The best Source for Omega-3

Scientists keep exploring the enormous impact of omega-3 on our brain. It not only prevents heart disease, it also makes our neurons fire faster und alleviates depression. This substance originates at the bottom of the food chain in the leaves of plants and a variety of green algae. Omega-3 found in plants like flax seeds and walnuts is called ALA (alpha-linolenic acid). Animals convert ALA into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), vital for our heart and brains. Humans also convert ALA, but they do a rather poor job.
In times past, eating farm-fed animals gave us a lot of omega-3. If you can, buy meat from grass fed animals because. If you want to ensure you get enough of the good omega-3, fish is your best source – it accumulates in the fatty tissues.

Fish in coconut crust

Dear all, Fish filets are great for a quick, healthy dinner. Although many gourmets don’t accept frozen fish filets, I don’t mind buying them. Honestly, when you prepare the fish in a tasty way, you can overlook the difference. I would insist on fresh fish only when preparing a ceviche, fish cooked in lemon juice without heat, or sushi. The following recipe is from my upcoming cookbook, which deals with cooking for allergies. My men like these fish filets in coconut crust, a nutritious version of breaded fish. I use coconut flakes instead of breadcrumbs. This idea came to me after making a batch of coconut milk. I did not want to throw away the coconut flakes, although I had the life squeezed out of them. So I used them for breading fish filets instead – and it worked. Fish in Coconut Crust   Ingredients   (for 4 servings): 600 gram fish filets 2 eggs ½ cup flour 2 cups coconut flakes 1 tablespoon chilly flakes Salt Pepper Oil for frying 2 lemons Tip: You can use freshly grated coconut flakes for this recipe or desiccated coconut flakes. You can also use ground almonds to make the crust or the leftovers from making almond milk. If you want this dish glu­ten free, use corn or rice flour instead of wheat flour. Method: Wash the fish filets, re­move any bones and cut them into pieces, which are easy to fry. Pat them dry. Pour the flour and the co­conut flakes into plates, a different plate for each in­gredient. Crack the eggs into another plate and jumble them up with a fork. Add the salt, the chilly flakes and the black pepper. Adding the spices to the eggs ensures that the fish filets get evenly seasoned. Heat enough oil for fry­ing in a big pan. Coat the filets with the flour well on all sides, cover them with the egg wash and dip them into the coconut flakes. Press the coconut flakes well to the fish filets so they are properly covered on all sides. Fry the filets in the oil until they are golden brown. Serve them immediately with the lemon slices.   Coconut: An amazing monkey face Coconut palms swaying in the breeze on a beach embody the idea of paradise for many including me. The name, however, does not flatter this beautiful tree. Spanish explorers called it coco: this means monkey face because the three ‘eyes’ at the base of the coconut re­semble a face. In Sanskrit it is called kalpavriksha, which means ‘tree which gives all that is necessary for living’. An average coconut tree yields 60 coconuts per year. Coconut water is a natu­ral isotonic drink with the same electrolytic composition as our blood. It contains more potassium and less sodium than commercial sports drinks. I love coconuts in every possible way. I love using the oil for baking and I incorporate coconut flakes in many dishes. I also like to use it on my skin. The health benefits of coconut products include stress relief, boosting good cholesterol levels, increased immunity, proper digestion and metabolism, relief from kidney problems and heart disease. Coconuts contain a wealth of minerals and vitamins. Al­though coconut’s fatty acids are saturated, they belong to the kind our bodies need and easily absorb. Some people even swear that coconut fat is slimming. More recipes at Kornelia's Kitchen Sign up for my monthly newsletter