- 1
- 30 mins
Ingredients
- 1 pound Fluke Fillets
- Salt and freshly ground Black Pepper to taste
- 3/4 cup Flour
- 2 large Eggs (slightly beaten)
- 1 cup Panko Breadcrumbs
- 1/4 cup Olive Oil (plus more for salad)
- 4 tablespoons Unsalted Butter
- juice and zest of 2 Lemons
- 1 tablespoon chopped Parsley
- 2 cups Arugula
- 1 cup Cherry Tomatoes (halved)
- 1/4 cup finely shaved Red Onion
Preparation
Step 1
step 1
ingredients 3/4 cup Flour
2 large Eggs (slightly beaten)
1 cup Panko Breadcrumbs
Salt and freshly ground Black Pepper to taste
juice and zest of 2 Lemons
instructions Arrange 3 shallow dishes in a row, one with flour, the next with beaten eggs, and the final with panko breadcrumbs. Season the flour with salt and the lemon zest.
step 2
ingredients 1 pound Fluke Fillets
instructions Season the fluke and the flour with salt and freshly ground black pepper. Dip each piece of fish into the flour, then egg then bread crumbs, being sure to shake off any excess at each stage.
step 3
ingredients 1/4 cup Olive Oil (plus more for salad)
instructions Heat a large sauté pan over medium high heat and add the olive oil. When the oil is hot, add the breaded fluke. Cook on one side without moving around too much for about 4 to 5 minutes, until golden brown. Carefully flip and cook on the other side for 2 to 3 minutes. Remove to a plate and wipe out the pan with a paper towel.
step 4
ingredients 4 tablespoons Unsalted Butter
instructions Place the pan back on the heat and reduce the heat to medium. Add the butter. When the butter has melted and starts to foam, swirl it around in the pan and continue to cook for another minute or 2 until it starts to brown. Turn off the heat and add the juice of 2 lemons, parsley and a pinch of salt.
step 5
ingredients 2 cups Arugula
1 cup Cherry Tomatoes (halved)
1/4 cup finely shaved Red Onion
instructions In a medium mixing bowl, combine the arugula, tomatoes and red onion. Drizzle some olive oil over the top and season with salt and freshly ground black pepper. Toss gently to thoroughly coat everything and set aside.
step 6
ingredients 1 tablespoon chopped Parsley
instructions Place the fish on a platter and pour the lemon sauce over it, adding some salad on top and parsley to garnish.
Helpful Tips:
1. You can use any white fish for this, but the thinner, the better. This preparation is good because it’s quick and easy to make, and lighter than veal or chicken prepared in the same style.
2. Easy way to remember the breading process: first flour, then eggs, then breadcrumbs: FEBruary.
3. To lower the smoking point, add a little olive oil with your butter, so you get the flavor of both and the butter doesn’t brown as quickly.
4. The biggest mistake people make when cooking fish is over cooking it. Cook it over medium heat and it will cook all the way through, but lightly.
5. When making vinaigrette at home, do two parts fat/oil to one part acid. Drizzle the vinaigrette around the sides of the bowl instead of dumping it on top of the salad, and you’ll get the perfect amount of dressing every time.
print recipe