Although I am not a huge fried food fan (I know, I’m weird), JT loves the stuff. I don’t even like the way it stinks up the house, so if I do pull out the deep fryer, I usually set it up on top of the BBQ outside, sorry neighbours!
Recently, I’ve been experimenting using coconut flour instead of regular white or whole wheat flour in the breading process because I discovered that coconut flour draws moisture out, so it actually makes a fabulous base for a truly crispy coating, much like that of the unhealthy deep frying method. The first time I made this dish, I just eyeballed everything and hoped for the best. I received a lot of mmmmm, yummmm and best of all, JT said, “please make this at least once a week.” If that isn’t the top accolade, I am not sure what is. A week later, I got out my scale and measuring cups to document the recipe. If you like crispy breaded, deep fried-like things, I would encourage you to try this healthier alternative.
I can see using this method to “un-deep fry” many things in the near future!
Crispy Unfried Breaded Fish
A KitchenInspirations Original Recipe
Makes 2, 100 g portions
Ingredients:
- 200 g firm white fish, like tilapia
- 40 g (1/3 cup) coconut flour
- 125 mL (1/2 cup) egg whites
- 30 mL (2 tbsp water), plus a little more near the end of the breading process
- 45 g (1/2 cup) whole wheat panko bread crumbs
- Salt, to taste
Directions:
- Cut the fish up into smaller, one to two bite portions, about the same thickness.
- With a whisk, beat the egg whites with the salt until frothy.
- Dredge the fish in the coconut flour, then dip it into the egg whites until entirely covered. Place the fish back into the coconut flour and coat again, and dip it into the egg white for the last time.
- Toss the wet fish pieces into the panko until entirely covered, shake excess off. Place onto a parchment-lined baking sheet. Continue with steps three and four until all of the fish is coated evenly and lined up on the baking sheet. You may need to add a bit more egg or water into the egg white mixture as it thickens with the coconut flour near the end. Discard unused coconut flour, egg whites and panko.
- Cover with plastic wrap and allow to rest for thirty minutes to two hours.
- Preheat the oven to 200° C (400° F). Bake fish, turning once until both sides are golden and the fish has an internal temperature of 63° C (145° F). Serve immediately with Romesco sauce.
You may toast the panko, like my friend Sissi does, but I find using the whole wheat panko gives it a head start to a gorgeous golden colour.
Notes:
- Use this recipe in the popular fish tacos (like my friend John’s recipe), but these are much healthier.
- These fish pieces would also make a delicious hors d’œuvres, serve with tartar sauce.
- The facts below do not include the frying process.
- Recently, I have been adding about a tablespoon or so of toasted black and white sesame seeds and it really enhances the crispy texture as well as adds lovely flavour (I wish I had taken a quick pic of it, they are truly fabulous).
This is the nutritional breakdown of the coconut flour breading.
All purpose flour and whole egg breading.
Kitcheninspirations 