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Fried Fish with Moroccan Vinaigrette
Source: Enlitened Kosher Cooking by Nechama Cohen

A healthy take on pan-fried, crispy-coated fish with a spicy, flavorful dressing.

Prep Time: 15 minutes
Cook Time: 10 minutes
Difficulty: Easy

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 226.3
Total Carbs 6.7 g
Dietary Fiber 1.7 g
Sugars 1.1 g
Total Fat 9.1 g
Saturated Fat 1.3 g
Unsaturated Fat 1.4 g
Potassium 734.1 mg
Protein 27.9 g
Sodium 166.6 mg
Dietary Exchanges
1 1/2 Fat , 1/2 Vegetables , 1/2 Meat , 1/2 Starch , 3 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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1 1/2 lb  sole fillet
1 each  medium eggs
1 each  egg whites
3 tbsp  ground almonds
0 1/4 cup  Oats, rolled, old fashioned
0.125 cup  Bread Crumbs, white, soft
2 tbsp  wheat germ
1 tbsp  Bran, wheat
1 pinch  salt
1 pinch  garlic powder
1 pinch  paprika
1 tbsp  olive oil
1 each  cooking spray
1 tbsp  olive oil
0 1/4 cup  fresh lemon juice
1 tsp  ground cayenne (red pepper)
1 tsp  ground cumin
3 each  medium garlic cloves
2 tbsp  chopped parsley
1 pinch  salt
  1. Rinse and dry fish. Set aside.
  2. Beat egg and egg white together in a large, flat dish.
  3. For flavored crumbs, mix next 6 ingredients and place in a plastic bag.
  4. Dip fish in egg and then shake inside bag with crumb mixture.
  5. Using a non-stick skillet greased with a teaspoon of the oil and also non-stick cooking spray, fry over low heat until golden on both sides.
  6. Remove to a glass baking dish and repeat this procedure with each piece, spraying with non-stick cooking spray as needed.
  7. Combine remaining ingredients in a jar and shake well. Using a food brush, spread some of the vinaigrette on the fish and broil for 4-6 minutes until crispy. Transfer to a platter and drizzle with remaining vinaigrette.

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