THUNDER BAY – Walleye or Pickerel is a favourite fish for many people across the north. Our friends at Foodland Ontario share a tasty option for panfrying fish.
Panfrying fish is one of the easiest, fastest methods for preparing fish. It is flavourful and if you choose to use a non-stick skillet, a healthier option for cooking.
Preparation Time: 10 minutes
Grilling Time: about 25 minutes
4 cups (1 L) chopped Ontario Apples, such as Cortland, Empire or McIntosh, about 3 apples
1/2 cup (125 mL) orange juice
1/3 cup (75 mL) Ontario Maple Syrup
1/2 tsp (2 mL) ground nutmeg
2 tbsp (25 mL) minced fresh Ontario Parsley
4 skin-on Ontario Pickerel Fillets (4 to 6 oz/125 to 175 g each)
3 tbsp (45 mL) all-purpose flour
1 tbsp (15 mL) minced fresh Ontario Parsley
1 tsp (5 mL) paprika
1/4 tsp (1 mL) each salt and pepper
1 tbsp (15 mL) vegetable oil
2 tbsp (25 mL) Ontario Maple Syrup
Compote: In medium saucepan, combine apples, orange juice, maple syrup and nutmeg. Bring mixture to boil; reduce heat and simmer until apples are tender and sauce is thickened, about 15 minutes. Stir in parsley and set aside.
Pickerel: Place fish, skin side up on cutting board. In shallow dish, whisk together flour, parsley, paprika, salt and pepper. Press fillets into flour mixture, turning to coat; shake excess off.
In large nonstick skillet, heat oil over medium-high heat; cook fish, flesh side down, turning once, until flesh flakes easily when tested, about 8 minutes. In the last 2 minutes of cooking, brush maple syrup over top of each fillet. Remove to plate. Serve fish with apple compote.
1 Serving (1 fillet and 1/3 cup/75 mL of compote):
PROTEIN: 30 grams
FAT: 6 grams
CARBOHYDRATE: 49 grams
FIBRE: 3 grams
SODIUM: 230 mg