Note: since appliances vary, these cooking instructions are only a guideline. Recommended microwave cooking times are based on an 1100-watt oven. Cooking times will vary by oven model and wattage. Let stand covered in microwave for about 2 minutes before serving. For best results, rotate once halfway through cooking.
Microwave on high (100% power) for 3 to 3-1/2 minutes. Place 4 portions of frozen fish in a single layer in a microwave safe dish lined with 2 paper towels. Microwave on high (100% power) for 2 to 2-1/2 minutes. Microwave instructions: place 2 portions of frozen fish in a single layer in a microwave safe dish lined with 2 paper towels. Cook to an internal temperature of 165° f minimum. Turn over and bake an additional 10 to 12 minutes or until golden brown. Place frozen fish in a single layer on shallow baking pan. Conventional or toaster oven: place oven rack in center of the oven. For crispiest coating we recommend conventional oven preparation. Keep frozen until ready to prepare - do not refreeze.
Breaded fish fillets free#
If you decide to purchase any of these products using the provided links, you will be helping to keep this page alive and ad free while your cost will still be the same as if you make the purchase without it.Cooking instructions - for food safety and quality, please follow these cooking instructions. Please note this page contains affiliate links. Then turn the other side and cook for 15 more minutes or till they fill crispy and turn in a golden-brown color. Spray a little more oil on top of them and let them cook for about 15 min. Spray with oil and place the fillets in the baking sheet. Set oven to 400°, prepare a baking sheet with parchment paper. We want to try it in the oven and see how it comes up, so we’ll keep you updated. You’ll know it’s ready when it feels crispy and turns in a golden-brown color on each side. When the oil is hot enough, place the fillet into the frying pan and cook each side for about 5 min. If your skillet is big enough, you can fry two at the same time. Heat the avocado oil in a large nonstick skillet over medium heat. You may need to use both hands to spread the coating evenly. Use another bowl to beat the eggs.ĭip each fillet in the egg, take out, and coat with the flaxseed mixture.
In a shallow bowl mix the flaxseeds and salt. We like to leave it rest for an hour before the next step but if you are in a hurry, 30 min should be enough. Pour the marinade over the fillets making sure to reach every single one. Then, take a shallow glass dish and place the fish fillets. In a small bowl, combine the garlic, lemon juice, salt, and cayenne pepper. 1 pound wild caught fish fillet or 8 small fillets.įirst, we have to marinate the fillets.Healthy breaded fish fillet / Minutas (Serves 4 people) If you don’t, like us, be aware of the smell and take precautions. We had visitors and we received lots of compliments from them.Ī little warning: Since you have to fry the breaded fish fillets, use your outdoor kitchen if you have it. Those are not only very high in Omega-3Fats, dietary fiber, and nutrients, but also a great source of lignans, which may reduce cancer risk. The original Cuban recipe includes flour or bread crumbs for the breaded, so we thought about other healthy and Plant Paradox approved ingredients we could use and finally decided to give it a try with Flaxseed. That is why when we saw fillets of wild caught dover sole at Costco, we immediately thought about making some minutas. In Cuba we use hake, small red snappers, patao, sawfish, or any other small white fish. Arian was born in a coastal city and his dad was a fisherman so, even if meat was scarce, there was always fish in the fridge. Melba’s dad would sneak out in the night with some friends to go fishing (it was prohibited by the government). We used to eat it as a snack, an appetizer, a sandwich, or accompanied by rice and beans.ĭuring the darkest times of the 90’s, when food was hard to find, fish fillets would be a luxury not everybody could afford. It brings back so many memories from our childhood. Every time we go back to Cuba, breaded fish fillets is one of the dishes we’re more excited to try again.
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