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
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- May/June 2008