FISH****Michael Symon's Fish Milanese with Lemon

By Unblond1

This was very good for both and Dan even ate the salad. I made it with Hoki fish which I happened to see at the grocery store the day I was making this and although it was very good, it was too thick for this preparation and the panko got overdone. Chose a thinner fish filet for this as specified in the receipe.

Ingredients

• 2 servings
• 2 thin white fish fillets (sole, fluke, flounder, tilapia, etc.)
• Salt and freshly ground Black Pepper to taste
• 1/4 cup Flour
• 1 large Egg (slightly beaten)
• 1/2 cup Panko Breadcrumbs
• 1 tbsp. Olive Oil (plus more for salad)
• 1 tablespoon Unsalted Butter
• juice and zest of 1 Lemon
• 1 tablespoon chopped Parsley (Optional)
• 2 cups mixed salad blend
• 1 cup Cherry Tomatoes (halved)
• 1/4 cup finely shaved Red Onion
• 1 tsp. champagne or other vinegar

Details

Adapted from abc.go.com

Preparation

Step 1

* Soak the thinly sliced red onion in a small bowl with some cold water and 3 or 4 ice cubes, to mellow it out.

* 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, pepper and the lemon zest. (n.b. - most of the zest just clumbed in the flour and was wasted. Try coating the filets with the zest, salt and pepper first, then dipping in the flour.)

* Season the fish 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

* Heat a large sauté pan over medium high heat (if using copper pan, medium is plenty hot) and add the olive oil. When the oil is hot, add the breaded fish. 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.

* Place the pan back on the heat and reduce the heat to medium low. 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 lemon juice, parsley and a pinch of salt. (Adding the lemon juice causes much spurting. It would be easier if you juiced it first, rather than squeezing it straight into the pan.)

* Meanwhile, in a medium mixing bowl, combine the lettuce, tomatoes and drained red onion. Drizzle some olive oil and vinegar over the top and season with salt and freshly ground black pepper. Toss gently to thoroughly coat everything and set aside. Place the fish on the serving plates and pour the lemon sauce over it, adding some salad on the side and parsley to garnish.

*NUTRITION:*

* Calories - 409
* Fat - 20
* Sat Fat - 5.9
* Carbs - 26
* Fibre - 5
* Protein - 35.6