Corn Crusted Filet of Fish
by Val CucineCorn Crusted Filet of Fish
Rated 5 stars by 1 users
Category
Main Course
Servings
1
Fish will not absorb much of the oil in which it is fried if the oil is properly heated. These crisp fillets are a great way to work flaxseeds, toasted or not, into a main dish.
Ingredients
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1 x 3oz white fish filet
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1 egg white
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1 sprouted corn tortilla or 1 oz corn tortilla chips
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1 teaspoon fresh Italian parsley, medium chopped
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2 tablespoons of mayonnaise (preferably home-made)
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Coarse sea salt, to taste
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Freshly ground black pepper, to taste
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Perforated parchment paper (home-made)
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½ lime, squeezed
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¼ teaspoon honey
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½ teaspoon chopped cilantro
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Perforated parchment paper
THM oat fiber
Cayenne powder (optional)
Directions
Preheat the air fryer @ “ROAST” to 375F/190C with “CONVECTION” function; spray the wire basket with cooking oil spray. Line the wire basket with “perforated parchment paper”.
Clean the white fish meat (you can use a variety of white fish meat. Such as cod, snapper, tilapia, catfish, bass, etc.) Remove the fish skin from the meat if there is any and rub lightly with some good quality olive oil. Sprinkle a little salt & black pepper on both sides. Set aside.
If you use fresh sprouted corn tortilla, place the tortilla in the wire basket and bake for 10 minutes, or until crispy.
Remove the tortilla from the air fryer, set aside and let cool. After it is cooled, coarsely grind the tortilla with the THM oat fiber.
Place the grinded tortilla, the oat fiber and the chopped Italian parsley on a plate large enough for dredging.
Place the egg white in a small bowl and whisk it slightly with a small amount of foam.
Now place the whisked egg white on a small plate and set aside.
To make the “perforated parchment paper”, take a piece of baking parchment paper and poke small holes with a large size pin or a medium size clean nail so that the fish will not stick to the wire basket during cooking.
Roll the fish in the corn/fiber mixture first and then dip in the egg white. Repeat this process until the fish has a firm crust on it for cooking.
Air fry the fish for 12 minutes at 375F in the wire basket lined with home-made perforated parchment paper; when finish, flip the fish over and cook for another 6 minutes.
An easy sauce to make for this recipe is to combine the honey with lime juice, mix well; add some black pepper or cayenne if you like it spicy. Sprinkle the cilantro over top of the sauce.
To serve, place the fish on a plate, add a few Heirloom tomato, and the lime /honey mixture. It will be a tasty and satisfying meal.