Sweet-and-Sour Fish (Stegte Fisk i Eddike)
From EatingWell: May/June 2008
Marinating “fried” white fish in a zingy vinaigrette is a terrific way to liven it up (and preserve any leftovers). The flavors get better with time; make it ahead if you can. It's traditionally made with herring in Denmark, but works nicely with any firm-fleshed, smaller white fish, such as catfish or tilapia. You can serve it warm—it's delicious on its own—but we like it best chilled and served as an ingredient on sandwiches.
- 1/4 cup rye or whole-wheat flour
- 1/2 teaspoon salt, divided
- 1/4 teaspoon white pepper
- 1 pound firm-fleshed white fish, such as catfish or tilapia
- 4 teaspoons extra-virgin olive oil
- 1 medium sweet onion, halved lengthwise and thinly sliced
- 3/4 cup distilled white vinegar
- 1/4 cup water
- 2 tablespoons sugar
- 8 whole black peppercorns
- 3 whole allspice berries
- 1/2 bay leaf
- Combine flour, 1/4 teaspoon salt and pepper in a wide shallow bowl or pie pan. Dip fish in the mixture to coat, shaking off the excess.
- Heat oil in a large nonstick skillet over medium heat; add the fish and cook, in batches if necessary, carefully turning once, until opaque in the center and golden on the outside, 3 to 5 minutes per side. Transfer to a shallow glass dish large enough to fit the fillets in a single layer. Top with onion slices.
- Combine vinegar, water, sugar, peppercorns, allspice berries, bay leaf and the remaining 1/4 teaspoon salt in a small saucepan and bring to a boil, stirring to dissolve the sugar. Immediately pour over the fish. Remove the bay leaf. Let marinate for at least 15 minutes at room temperature or cover, refrigerate and marinate for up to 3 days.
- Remove the fish and onions from the marinade. Serve warm or chilled.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days.
Per main-dish serving: 239 calories; 13 g fat (3 g sat, 8 g mono); 53 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 19 g protein; 3 g fiber; 243 mg sodium; 445 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 other carbohydrates, 3 lean meat, 1 fat
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- May/June 2008