Tuesday, August 18, 2009

Gluten-Free Pan-Fried Fish and Garlic Kale Wildrice on the side

I thought I would share a nutritious dinner idea with you this week. I work a lot of hours away from my kitchen throughout the week and sometimes I just don't feel like making the most nutritious meal within the crunchtime between work and dinner. But here is a quick and cost effective nutritious meal that leaves you full and satisfied, and you also have leftovers for the next day's lunch. So let me share....

I never used to be a huge seafood fan. I still don't like shrimp, or any shellfish, but occasioanlly I get the craving for some fresh quality tasting fish. Salmon is my favorite :) and then any kind of white fish falls behind that. The best white fish I have ever eaten was in a small country in Africa on the shore of a large fresh water lake called Lake Tanganyika in Burundi Africa. (ask me why I was there another time :) Maybe I thought it was so good because I wasn't eat much of anything but raw food bars and trail mix, but seriously... it was fresh and the flavor was awesome. Every chance I got to eat fish there I did. That fresh fish is hard to find here in Michigan, and so I usually buy it frozen that was caught in the wild somewhere off the Northwest coast of the USA. The hard part about making a good crust on some pan-fried fish is that most of those mixes are made with wheat flour. So I decided to venture and try to make a mix of my own. So here we go...

Fish Batter:
1/2 cup of ground almonds (in coffee grinder or food processor)
1/2 cup of millet flour
1/2 cup of brown rice flour
1/4 cup of cornstarch
sea salt and cracked pepper to taste
1 TB paprika
1 TB minced onion
1 TB dried sweet basil
1 ts. ground mustard
1 ts. ground coriander

Mix all the dry ingredients on a bowl and set aside.

Then whip up:
2 farm fresh eggs with 1/4 cup of water added

Set up a drudging station to coat your fish.

The main ingredient:

1 pound of pan fish, like wild perch or any kind of white fish

Coat the fish fillets in whipped egg and then dunk it in the dry mixture. Set on a plate to get ready to fry. Use a large frying pan on the stove or electric frying pan. Pour 1/4 cup of olive oil or ghee (clarified butter) in the pan to make sure the fish fries up nice and crunchy.

Cook 2 minutes on each side and it's done to make sure see if the meat is white and not translucent anymore and opens up to the pressure of a fork.

It is a very quick way to prepare fish, so make sure you have your other parts of the dinner ready because the fish cooks up so quickly. It can also be kept warm in the oven if need be.
The side dish I was making on the side was a way to get some whole grains and some fresh greens into the meal...

Wildrice Garlic Kale side-dish:
3 cups of cooked wildrice mix of choice
3 garlic cloves minced
2 cups of chopped fresh kale
1/4 cup chopped fresh sage
salt and pepper
olive oil to coat pan
1 TB of agave
1 Tb of wheat free tamari sauce

Saute the garlic and the kale for a few minutes in the oil and then add the rice, tamari and agave with the fresh sage and salt and pepper to your taste. If you want to add more veggies or other herbs, go for it! The greens and the rice are filling and dense with nutrients, so it will satisfy your body's hunger. Simple... yes, but delish and good for your body! Rice and greens are a good combo with fresh fish as well. If you have any more ideas, then send those my way. I hope you have a great week and can hopefully take some time to make a healthy meal for yourself and your family.

And maybe some Raw Coconut Mango Icecream pie for dessert.... I guess that will be my next post then :)

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