Low Carb Pan Fried Fish Fillets w Harvest Side Salad Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
Salads
4.4/5
(2829 reviews)
Low Carb Pan Fried Fish Fillets w Harvest Side Salad
Zylo Recipes

Description

Imagine a plate graced with golden-brown fish fillets, each bite a symphony of textures and flavors. This recipe delivers a satisfying and wholesome meal ready in about half an hour, perfect for a weeknight dinner or a comforting weekend lunch. The star of the dish is delicate white fish fillets, transformed with a crispy coating.

Instead of traditional breadcrumbs, the fish is dredged in a unique blend of paleo-friendly flours and finely crushed pork rinds, creating a delightful crunch that contrasts beautifully with the tender fish inside. A medley of savory spices infuses each fillet, ensuring a rich and well-rounded taste that awakens the palate. On the side, a vibrant salad complements the richness of the fish, providing a refreshing counterpoint.

Picture a bed of seasonal greens, bursting with freshness, lightly dressed in a tangy dijon vinaigrette. Toasted nuts and seeds add a satisfying crunch and nutty flavor, while roasted butternut squash provides a touch of sweetness and warmth. The salad's components combine to create a medley of flavors and textures that dance on the tongue.

The fish, known for its mild flavor and versatility, readily absorbs the seasonings, making it an excellent choice for those who prefer a less pronounced fish taste. Its delicate flesh cooks quickly and evenly, resulting in a moist and flaky texture. If this fish is unavailable, other mild white fish such as tilapia or cod can be used as a substitute.

The paleo-friendly flour blend offers a low-carbohydrate alternative to traditional wheat flour, allowing you to enjoy a crispy coating without compromising your dietary goals. This blend, often composed of almond flour, tapioca flour, coconut flour, and arrowroot flour, creates a light and airy texture that perfectly complements the fish. If a pre-made blend isn't accessible, almond flour is an easily accessible alternative that will provide a delightful texture.

Whether you're seeking a quick and nutritious meal or a flavorful culinary experience, this recipe is sure to delight your taste buds and nourish your body.

Preparation Time

Prep Time
15 min
Cook Time
13 min
Total Time
28 min

Nutrition Information

Per 1 fillet w side salad serving
C
Calories
450 Kcal

C
Carbs
15 g
Fi
Fiber
5 g
Sugar
5 g

P
Protein
45 g

C
Fats
25 g
Saturated Fats 5 g
Unsaturated Fats 15 g

Cholestrol 80 mg
Sodium 300 mg
Potassium 600 mg
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Ingredients

    1.
    Paleo Baking Flour by Bob's Red Mill
    Paleo Baking Flour by Bob's Red Mill
    4 teaspoon
    2.
    Fried Pork Rinds
    Fried Pork Rinds
    3 ounce
    3.
    Raw Egg
    Raw Egg
    1 large
    4.
    Swai White Fish Fillets by Market Pantry
    Swai White Fish Fillets by Market Pantry
    8 ounce
    5.
    Seasoned Salt
    Seasoned Salt
    ¼ teaspoon
    6.
    Black Pepper
    Black Pepper
    ¼ teaspoon
    7.
    Onion Powder
    Onion Powder
    ¼ teaspoon
    8.
    Garlic Powder
    Garlic Powder
    ¼ teaspoon
    9.
    Paprika
    Paprika
    ¼ teaspoon
    10.
    Mustard Powder
    Mustard Powder
    ½ teaspoon
    11.
    Oregano, Ground
    Oregano, Ground
    ½ teaspoon
    12.
    Avocado Oil
    Avocado Oil
    2 tablespoon
    13.
    Spinach
    Spinach
    2 ounce
    14.
    Arugula
    Arugula
    ½ ounce
    15.
    Salt
    Salt
    ¼ teaspoon
    16.
    Black Pepper
    Black Pepper
    ¼ teaspoon
    17.
    Garlic
    Garlic
    1 teaspoon
    18.
    Olive Oil
    Olive Oil
    1-½ teaspoon
    19.
    Red Wine Vinegar
    Red Wine Vinegar
    ½ teaspoon
    20.
    Lemon Juice
    Lemon Juice
    ½ teaspoon
    21.
    Dijon Mustard
    Dijon Mustard
    1 teaspoon
    22.
    Squash Butternut Frozen Unprepared
    Squash Butternut Frozen Unprepared
    2-½ ounce
    23.
    Pecans, Raw
    Pecans, Raw
    ½ ounce
    24.
    Pumpkin Seeds Whole With Shell Roasted With Salt
    Pumpkin Seeds Whole With Shell Roasted With Salt
    ½ oz

Instructions

    1.
    Prepare the ingredients for breading your fish first. On a plate, arrange the paleo flour. On a second plate, arrange finely crushed pork rinds (you can make crushed pork rinds in your food processor in a matter of seconds). In a shallow bowl or dish, whisk together one egg. You may wish to include extra flour and pork rinds to ensure you have enough to bread your fish properly. Set these three dishes to the side.
    2.
    Pat 4-oz swai fish fillets dry before seasoning. On a clean surface, season the fish with the seasoned salt, pepper, onion powder, garlic powder, paprika, mustard powder, and oregano. Gently press the seasoning into the fish so it sticks. Pour the avocado oil into a large pan and start heating it over high heat. Again, you will want to include extra oil in the pan to ensure the fish fry thoroughly - up to -inch high.
    3.
    When the oil is hot, bread the fish. Take one fillet and press both sides into the flour. Then, dip the fillet in the egg. Let excess egg drip off before pressing the fish fillet into the pork rinds. Press the pork rinds into the fish in a thin layer. Then, transfer the breaded fish into the hot oil to fry. Repeat this step until all the fillets are breaded and frying in the pan.
    4.
    Fry the fish fillets for just 2-3 minutes per side. You can adjust the heat as necessary to avoid burning the fish. Once the fillets are done frying, use a pair of tongs or a fish spatula to transfer them to a paper towel to rest and soak up any excess oil. Let the fillets cool while you quickly throw together the side salad.
    5.
    In a large mixing bowl, combine spinach and arugula by chopping and tossing together. Toss the greens with salt, pepper, minced garlic, olive oil, vinegar, lemon juice, and dijon mustard. If it easier for you, first season the greens with the salt and pepper. Then, whisk together the remaining dressing ingredients before tossing with the salad.
    6.
    Arrange the dressed greens on a serving plate and set aside. In a small pan over medium-high heat, cook THAWED butternut squash. Let the cubed squash sit undisturbed in the pan until they become charred on one side. Then, continually toss the squash until it charred on all sides. Arrange the finished butternut squash over the salad.
    7.
    Return the pan to a low heat on the stove. Toss in chopped or halved pecans and pumpkin seeds. Let the nuts and seeds cook for about 2 minutes or until you can smell the toasted ingredients and seed browning on the pumpkin seeds. Once toasted, sprinkle the pecans and pumpkin seeds over the top of your salad. Serve the salad and fish with a sprinkle of freshly chopped green onion and a wedge of lemon for garnishing.