You are here

Pan Fried Whiting With Soy And Vegetables

Western.Chefs's picture
  All purpose flour 2 Tablespoon
  Ground ginger 1⁄4 Teaspoon
  Salt 1⁄4 Teaspoon
  Whiting/Brook trout 2 Pound, dressed, with tails left on (4 Whole, About 1/2 Pound Each)
  Salad oil 3 Tablespoon
  Onions 2 Medium, cut into thin wedges
  Escarole head 1 Medium, cut into 3 inch pieces
  Tomatoes 2 Medium, cut into 1/2 inch thick wedges
  Soy sauce 1 Tablespoon
  Lemon wedges 4

1. In pie plate, mix flour, ginger, and salt; use to coat whiting.
2. In 12-inch skillet over medium-high heat, in 2 tablespoons hot salad oil, cook whiting until golden on both sides and fish flakes easily when tested with a fork, about 10 minutes. Remove whiting to plate.
3. In same skillet over medium heat, in 1 tablespoon hot salad oil, cook onions until tender. Add escarole; cook until tender. Stir in tomatoes and soy sauce and return whiting to skillet; heat through.

Recipe Summary

Main Dish

Rate It

Your rating: None
Average: 4.1 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1916 Calories from Fat 698

% Daily Value*

Total Fat 78 g120.7%

Saturated Fat 7.8 g38.8%

Trans Fat 0.8 g

Cholesterol 746.7 mg248.9%

Sodium 2384.9 mg99.4%

Total Carbohydrates 78 g25.9%

Dietary Fiber 13.9 g55.6%

Sugars 24.4 g

Protein 214 g429%

Vitamin A 63% Vitamin C 143.8%

Calcium 17.1% Iron 22%

*Based on a 2000 Calorie diet

Pan Fried Whiting With Soy And Vegetables Recipe