A plate of fried bluefish conjures up images of a traditional "fish fry" in the deep South. Although bluefish is a healthy meal, traditional methods of frying bluefish that utilize lard and other deep frying techniques can add a significant amount of calories and fat to your meal. Try sauteing bluefish in olive oil or a small amount of butter to take advantage of the health-giving properties of bluefish. Combine with roasted or steamed vegetables and a potato for a delicious and healthy meal.
Traditional Fried Blue Fish
Step 1
Melt 2 tbsp. of butter or olive oil over a medium heat.
Step 2
Empty 1 cup of flour into a bowl.
Step 3
Coat the blue fish fillets in flour and fry in the melted butter. Fry the fish on a medium heat for three minutes on each side, turning only once.
Lemon-Parsley Fried Bluefish
Step 1
Melt 2 tbsp. of butter or olive oil in a frying pan over medium heat.
Step 2
Fry blue fish fillets for three minutes on each side, turning once.
Step 3
Season the fried fillets with salt, pepper, parsley and lemon juice before serving.
Orange-Marinated Fried Blue Fish
Step 1
Marinate blue fish fillets in 1 cup of orange juice in the refrigerator for one to two hours before cooking.
Step 2
Melt butter or olive oil in a frying pan.
Step 3
Fry the orange-marinated blue fish fillets on a medium heat for three minutes on each side, turning once.
Step 4
Serve with an orange slice as a garnish.
Tips and Warnings
- Fish is fully cooked when it turns opaque and flakes easily with a fork
- Cooking under-cooked or raw fish could result in a foodborne illness.
Things You'll Need
- 2 tbsp. olive oil or butter
- 1/2 tsp. parsley
- 1/2 lemon, squeezed
- 1 cup orange juice
- 1 cup of flour
- Frying pan
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