When I was growing up my Grandparents loved talking about the depression classic: The Wish Sandwich! (I wish I had one!)
So, in honor of frugality and the cost of gas, here is my Wish Monkfish recipes. You can, of course, use any fish a cod or flounder, etc. A nice thick chunk of fish…. Monk fish has a lovely flavor and texture, many people compare it to lobster but I think it is in a class of it’s own.
Just Like Take Out: Fried Monk Fish
- Meaty chunks of skinned monkfish
- Canola oil
- Red Pepper flakes
- Very coarse salt
- 1 Tablespoon Fish Sauce
- 1 cup Fish Stock (or chicken)
- Panko, Japanese crumbs
- 1 cup Corn Starch
- Sweet Red Chili sauce
- Wash pieces of fish under cold water, cut pieces to a 2 bite size
- Pat dry and place on an absorbent cloth or paper towels.
- Heat oil to 360º – 375º
- Mix red pepper flakes with salt and Panko to taste.
- Dredge fish in corn starch, shake off.
- Dip quickly into a mix of fish stock, shake off.
- Dredge in seasoned Panko and drop into hot oil.
- You can use a small oil fryer or just a pan with an inch of oil. If using a pan, heat until a wooden chopstick shows air bubbles escaping when inserted into oil.
- Cook until browned and turn to cook other side. Fish cooks fast and you don’t want to overcook a treat like Monkfish.
- Drain fried fish well, to remove as much oil as possible.
- Serve with Sweet Red Chili dipping sauce or even a nice tartar sauce.
Calculating Calories in Oil Frying
The biggest challenge to eating fried fish on a diet is calculating the oil. Here is how you would do it in the lab:
- Weigh the oil that goes into the frying pan. Put pan on scale and tare (zero). Write down how much.
- Weigh the clean paper towels. (write it down!)
- Weigh the dirty oil soaked towels and subtract weight of clean ones to get how much oil they have absorbed.
- After oil cools, weigh what is left. Pour into clean bowl. Add weight of oil in pan to oil in towels. Subtract this figure from original total. Now you have the amount of oil on fish! Divide by number of servings, keeping servings equal. This is your oil per serving.
Just do this once or twice, you will get an estimate of the oil used per serving and if you keep your technique the same, you can use this figure for fried fish. 😉 it’s all about accountability.