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Healthy Fried Fish and Battered Fish Recipes



Some people would say that fried battered fish is not good for our health, because the batter is loaded with fats and calories. However, when it comes to frying fish, batter is needed to hold the shape as the flesh of the fish may just fall apart without batter. It is right that frying is a cooking method that add more fats and calories to the meal if compared to other cooking method such as baking. But it doesn't mean that you can't enjoy fried fish at all if you are looking for a healthy meal.

Fried battered fish is tasty. The main health concern when it comes to cooking fried battered fish is too much oil absorbed by the batter when frying. Unless you are suffering from health problems such as heart diseases or bad cholesterol reading and strongly advised by your health care provider to not indulge in any fried food, otherwise fried battered fish would not do much harm to your overall heath as long as you eat in moderation, and not taking it every day.

How to cook healthy fried fish or battered fish?

healthy fried battered fishSo, how can we make a meal with fried fish or battered fish healthier? Here are some tips:

  • Make sure the oil is hot enough when frying. Batter tends to absorb more oil if it is cooked at low temperature. So, heat your oil and make sure it’s hot before you start frying. For the choice of cooking oil, you will need to get cooking oil with high smoke point and does not burn easily, such as canola oil and peanut oil.
  • Add more fruits and vegetables together with the meal. Fried battered fish is a high-calorie food and with more fat. So, try to serve it together with low calorie, low fat food, especially fruits and vegetables to balance both the calorie and fat intake. Fruits and vegetables also can be filling and help you to feel full without overeating.
  • Consider using other cooking method to replace deep frying. If you are not that determined to fry your fish, you may consider oven frying as a healthier substitute to deep frying. Oven frying will also give you the crispy texture similar to the result from deep frying, but the oven-fried food will be lesser in fat and calorie.

Healthy Battered Fish Recipes and Healthy Fried Fish Recipes Collection

  1. Fried Beer-Battered Fish Recipe
  2. Baked Battered Fish Recipe
  3. Oven-Fried Fish Recipe

Easy Healthy Recipe #1: Fried Beer-Battered Fish

This recipe is enhanced by adding in more nutritional value to the batter. Instead of using only flour, we add in whole wheat pastry flour, oregano, and mustard for more health benefits.

Serves: 4

Ingredients:

  • Light beer, preferably lager or pilsner - 1/2 cup
  • All-purpose flour - 1/2 cup
  • Whole-wheat pastry flour - 1/4 cup
  • Dry mustard - 1/4 tsp
  • Dried oregano - 1/4 tsp
  • Salt - 1/2 tsp
  • Cayenne pepper - 1/4 tsp
  • Freshly ground pepper - 1/4 tsp
  • Tilapia - 1 lb, sliced into 3-by-1-inch strips
  • Canola oil - 3 tbsp

Directions:

  1. To make the batter: In a blender, place together beer, all-purpose flour, whole wheat pastry flour, mustard, oregano, mustard, salt, cayenne pepper and ground pepper. Blend the mixture until smooth.
  2. Add fish fillets into the batter. Gently stir to coat all sides of the fish fillets with batter.
  3. In a large pan, heat the canola oil over medium-high heat. Heat until the canola oil is hot enough, where the deep fat thermometer reads 360 degree F. Transfer the battered fish into the oil and cook until the fish golden brown, about 4 minutes each side. If your pan is not large enough, divide the work in step 3 by frying the fish in batches.
  4. Drain the cooked fish on paper towels to remove excessive oil. Serve hot.

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Easy Healthy Recipe #2: Baked Battered Fish

Low fat, and low calorie battered fish recipe.

Serves: 2

Ingredients:

  • Tilapia filets - 2 (about 4 oz each)
  • Whole wheat flour - 1/2 cup
  • Baking soda - 1/2 tsp
  • Light beer - 1/4 cup
  • Lemon - 1/4, juice
  • Black pepper - 1/2 tsp

Directions:

  1. Preheat oven to 350 degree F and grease the baking sheets with cooking spray.
  2. To form the batter, combine flour, baking soda, and pepper in a large bowl. Then slowly add in beer and whisk. Stop when the batter is thick. Add on lemon juice, and mix well.
  3. Dip the fish fillets into the batter and coat well. Then place the fish fillets onto baking sheets and cook for 20 minutes, turning once in between.

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Easy Healthy Recipe #3: Oven-Fried Fish

Fried fish with lesser fat and calorie added, while the crisp remains.

Serves: 4

Ingredients:

  • Tilapia fillets - 4 (about 4 oz each)
  • Egg white - 1
  • Buttermilk - 1/2 cup
  • All-purpose flour - 1/2 cup
  • Dried breadcrumbs - 1/2 cup
  • Paprika - 2 tsp
  • Cayenne pepper - 1/2 tsp
  • Salt - 1 tsp
  • Vegetable oil - 1 tbsp

Directions:

  1. Preheat oven to 450F. Line a rimmed baking sheet with foil for easy cleanup later, and then set a wire rack on top of the foil. Lightly brush the rack with vegetable oil.
  2. In a wide, shallow dish, whisk together egg white and buttermilk.
  3. In another dish, stir together flour, breadcrumbs, paprika, cayenne and salt. Mix well.
  4. Clean and slice fish fillet into half lengthwise. For each of the fish pieces, one by one, coat it with flour mixture, shake off excess flour, dip into buttermilk mixture, then coat in flour mixture again. Place on the rack when done coating.
  5. Lightly spray some vegetable oil as evenly as possible on the coating of each fish pieces. This is needed to get a crispy result for the oven-fried fish.
  6. Bake on preheated oven for about 15 minutes until coating is crisp and golden. Remove from oven and serve warm.

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Suggestions and Variations:

You can consider pack the fried fish, or battered fish with some low fat and low calorie vegetables accompaniments and tortillas to form tacos.

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