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Fried "Breaded" Fish

Chef Dawn Ludwig
Recipe from ALWAYS DELICIOUS by David Ludwig, MD, PhD, and Dawn Ludwig.
Chickpea flour works perfectly for frying and breading you favorite proteins. If you want an even crispier version, try using the Chickpea Bread Crumbs (Always Delicious page 196) as we do in Chicken Parmesan (Always Delicious page 126).
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Meat
Cuisine American
Servings 4 servings

Equipment

  • Cast Iron Pan (recommended)

Ingredients
  

Coating

  • 1 cup chickpea flour
  • ¼ tsp garlic powder
  • ½-1 tsp salt
  • ¼ tsp ground black pepper

Protein

  • 1 cup neutral-tasting oil with a high smoke point, such as high-oleic safflower or avocado oil
  • 2 pounds fish fillets (leave small, thin, fillets whole and cut thicker fillets into 2-inch-wide strips) OR 1¼ pounds boneless, skinless chicken thighs, cut into 1-inch-wide strips
  • salt and ground black pepper, to taste

Instructions
 

  • Serve with Tartar Sauce (ALWAYS HUNGRY BOOK pg. 261) Enjoy!
  • Preheat the oven to 200°F.
  • Make the coating: Combine the chickpea flour, garlic powder, salt, and pepper in a shallow dish or pie plate.
  • Coat and fry the protein: Heat the oil in a large cast-iron skillet over medium heat (The oil should be ¼ to ⅓ inches deep in the skillet and hot enough to sizzle when the protein is added, about 350°F.
  • If using fish, rinse it and pat dry. If using chicken, do not rinse, just handle carefully by patting it dry with paper towels to avoid cross contaminating any surface with liquid from the raw chicken.
  • Season the fish or chicken lightly with salt and pepper. (Remember that there IS salt in the coating as well).
  • Dredge the fish or chicken in the coating to completely cover, shaking off any excess, and gently place in the hot oil in a single layer. Work in batches as necessary to avoid crowding the pan. Cook, uncovered, until the coating is browned and crispy, about 5 minutes, then turn and cook on the other side for 5-8 minutes, or until the protein is fully cooked.
  • Remove from the pan and drain on a plate lined with paper towels or a bamboo sushi mat. Transfer to a baking sheet and keep warm in the oven until ready to serve.
  • Skim any bits of flour from the oil with a mesh strainer or spoon, add oil as needed, and reheat it. If the oil isn't hot enough, the batter will be soggy instead of crispy, so let the oil come back to temperature between batches and avoid crowding. Repeat to fry the remaining fish or chicken.
  • Serve warm.

Notes

Variations

See Always Delicious page 114 for variations and phase meal suggestions.
 

Nutrition (Per Serving)

Fat: 26g
Carbohydrates: 10g
Protein: 32g
Calories: 404
 
Keyword Fish, Grain-Free