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Sweet-and-Sour Fish (Stegte Fisk i Eddike)

:  May/June 2008

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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.


Sweet-and-Sour Fish (Stegte Fisk i Eddike) Recipe

Makes: 4 main-dish or 8 appetizer servings

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Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition

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


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Recipe Categories

Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Scandinavian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Marinate/Rub
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Make ahead instructions
Publication
May/June 2008
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