Fish alla Milanese

May 10, 2023May 10, 20230 4
Fish alla Milanese recipe for a tasty and healthy dinner
in Seafood

Prep

40 min

Cook

10 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/3 cup olive oil , divided , plus
2 tablespoons olive oil , divided
2 tablespoons lemon juice
1/2 teaspoon salt
1 dash pepper
1 small onion , finely chopped
1 lb flounder or 1 lb haddock fillet
2 eggs
1 tablespoon milk
1/2 cup all-purpose flour
3/4 cup dry breadcrumbs
5 tablespoons butter or 5 tablespoons margarine , divided
1 clove garlic , minced
1 tablespoon chopped fresh parsley

Nutrision Information

Servings Per Recipe
4
Calories
440
Sugar
3g
Fat
32g
Fish alla Milanese is a classic Italian dish that has been enjoyed for generations. The combination of light, flaky fish with a crispy breadcrumb coating makes this meal a crowd-pleaser, even for those who aren't typically seafood fans. This dish is perfect for a healthy weekday dinner, but it is also fancy enough to be served at a special occasion. The addition of garlic butter gives the fish an extra burst of flavor, making it a satisfying and tasty meal.

Instructions

1.Combine 2 tablespoons of olive oil, lemon juice, salt, and pepper to create the marinade for the fish.
2.Place the fish fillets in the marinade, ensuring that they are fully coated, and leave to marinate for 30 minutes.
3.Preheat your oven to 400°F.
4.In a bowl, whisk together the eggs and milk. In a separate bowl, combine flour and breadcrumbs.
5.Dip each fish fillet in the egg mixture, then coat with the breadcrumb mixture.
6.Heat 3 tablespoons of butter and 1/3 cup of olive oil in a skillet over medium-high heat. Add the fish fillets and cook for 2-3 minutes on each side until golden brown.
7.Remove the fish from the skillet and place on a baking sheet. Bake in the preheated oven for 5-7 minutes or until cooked through.
8.In the same skillet, melt the remaining 2 tablespoons of butter and add the minced garlic. Cook for 1-2 minutes until fragrant.
9.Serve the fish with the garlic butter poured over the top, and garnish with fresh parsley.

PROS

This dish is a great source of protein and healthy fats.

The combination of breadcrumbs, egg, and flour creates a tasty, crispy coating for the fish.

Garlic is known for its immunity-boosting properties, making this meal a healthy choice during flu season.

CONS

The breadcrumb coating and frying process can add extra calories to the dish.

Make sure to use a high-quality olive oil to ensure maximum health benefits.

HEALTH & BENEFITS

This dish is a great source of protein and omega-3 fatty acids, which are essential for a healthy diet.
Garlic is also great for your immune system and has been linked to lowering cholesterol levels.

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