Whitefish, a freshwater fish related to the trout, is a hearty fish that is relatively high in fat. One fillet contains 12 g of fat, but a good percentage of these fats are heart-healthy monounsaturated and polyunsaturated fats. Like other fatty fish, whitefish contains a substantial amount of omega-3 fatty acids, 3175 mg per fillet. For pan-frying, buy fresh or frozen whitefish fillets. If you live in Alaska or the Great Lakes region, take advantage of this fish's abundance by buying local catches.
Dredging and Breading
Before pan-frying the whitefish, you can either bread it or dredge it in flour to give it a nice crunch. The simplest method is to combine flour, salt, pepper and some seasonings such as paprika, parsley, rosemary, thyme and sage in a bowl. Dip the whitefish in the flour, coating both sides. For a breaded whitefish, arrange three bowls in an assembly-line fashion. Put some all-purpose flour in the first bowl, beaten eggs in the second and seasoned breadcrumbs in the third. The same seasonings that work for the flour will work with the breadcrumbs. Take a piece of whitefish and coat both sides in flour. Then, dip the fish in the eggs and breadcrumbs.
Pan-Frying
When you pan-fry something, you cook it in a small amount of fat. To reduce the amount of fat needed, use a non-stick skillet or frying pan. Add enough olive or vegetable oil to cover the bottom of the pan. Because whitefish is a fatty fish, you don't need to add a lot of oil: the fat in the fish will melt, and the fish will cook in it. Heat the oil before you add the fish. The ultimate goal with pan-frying is to produce a meat with a browned, crispy exterior and a fully-cooked interior. For small, thin pieces of whitefish, use a higher heat. For thicker pieces of whitefish, use moderate heat. Reduce the heat to low, after the outside is nicely browned, to allow the interior to continue cooking.
Healthier Alternatives
Because pan-frying introduces extra fats in the form of oil, it's not the healthiest method of cooking. However, by substituting several ingredients, you can make your pan-fried whitefish healthier. You can use egg whites instead of whole eggs, which are higher in fat and cholesterol, and cornmeal in place of the bread crumbs, as the cornmeal absorbs less oil.
Safety
To prevent foodborne illness, cook your whitefish thoroughly. The FDA recommends that all fish reach an internal temperature of 145 degrees F. Use a digital food thermometer to measure the temperature of your fish, or estimate by using your eyes. With a knife, make a slit in the thickest part of the fillet. If the flesh is opaque and flakes easily, your whitefish is done.
References
- "Healthy Cooking for Two (of Just You): Low-Fat Recipes With Half the Fuss and Double the Taste"; Frances Price; 1997
- "The Wizard of Food's Encyclopedia of Kitchen and Cooking Secrets"; Myles H. Bader; 2010
- "A Commonsense Guide to Healthy Cooking"; Murdoch Books Staff; 2006
- "Essentials of Professional Cooking, Volume 1"; Wayne Gisslen; 2003
- "Insiders' Guide to South Dakota's Black Hills & Badlands"; T.D. Griffith, et al.; 2011
- MayoClinic.com; Dietary Fats -- Know Which Types to Choose; Feb. 2011
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