All foods can fit into a healthy diet, even fried fish and hushpuppies. Paired with a mayo-free version of coleslaw, this meal isn't too bad.
For the month of February, the Recipe ReDux is "in honor of the Oscars, create a healthy recipe inspired by your favorite food scene or featured dish from any movie"
Although it's on my list of movies to watch, I have yet to see Beasts of the Southern Wild which was nominated for 4 Academy Awards, including Best Picture.
And it's set in the South {obviously} where fried & seafood are standard food groups, and the main character's name is "Hushpuppy"
Which is why I decided to do hushpuppies and pan-fried fish with coleslaw as my Recipe ReDux for February
Are you concerned that I've gone crazy because I'm battering & frying things?
Well, no worries because...
A) all food can fit into a healthy diet
B) I used whole grain flours to improve the nutritional value. You can find whole grain cornmeal at your grocery store or farmer's market. It's way better than that instant stuff. You just want your ingredients to say "corn" - white or yellow. Also, use whole wheat pastry flour or white whole wheat flour. Do not use regular whole wheat
C) if you fry at the correct temperature then your food doesn't absorb as much oil as it would if you improperly fried something. That's why it's pretty important to have a candy thermometer - they are less than $5 and totally worth having!
Also, make sure you use canola oil or another oil with a high smoke point or you'll burn everything. Olive oil will not work for frying the hushpuppies.
The only downside to frying is how it makes your house smell. Or maybe since I live in an 875 square foot apartment with carpet, the smell lingers a little longer. It literally smells like a KFC every time I walk in my door no matter how many candles I light. #foodbloggerproblems
I decided to pair my hushpuppies with pan-fried fish and coleslaw because hushpuppies are hardly a meal or even a snack on their own, and I wanted to include some protein {fish} and vegetables {coleslaw} in my meal.
It's all about balance here.
This recipe is based off of one from Cooking Light from 3 years ago. I have made the hushpuppies at least twice now, so I am confident that this recipe is good.
See my ugly iPhone picture I took in March of 2010.
Apparently, I paired it with some "fried" shrimp, but since I have fish in my freezer, fish is what I used this time around.
I don't love tartar sauce, so I just use ketchup.
I always think it would be fun to have an Oscar party and serve food featured or inspired by the nominated movies - and this meal would be perfect!
Plus, no one will have a clue that it is healthier!
For the entire meal {pan-fried fish, hushpuppies, and coleslaw} the total nutrition information is 572 calories, 22.3g fat (3.6g saturated), 52.5g carbohydrates, 8.1g fiber, 44.8g protein
Not bad for a huge meal of fried goodness! Not bad at all.
From start to finish, it took me 1 hour and 10 minutes. It should have taken less time but I was impatient and kept messing up the temperature of my oil.
Here's how to make the preparation go smoothly:
- Read the instructions for the recipes & get out all your ingredients
- Make the coleslaw and refrigerate it.
- Put the fish in the milk-hot sauce mixture.
- Start heating the oil for the hushpuppies
- Make the hushpuppy batter
- Heat the pan for the fish
- Bread the fish
- Start cooking the fish
- Start frying the hushpuppies
- Flip the fish
- Finish the hushpuppies
- Serve!
Don't forget the ice cold beer to go along with it...
Pan Fried Fish
Ingredients
- 1/2 cup milk or buttermilk
- 1 tsp hot sauce
- 4 fillets of fish {any white flaky fish} 6 oz.
- 3/4 tsp salt
- 1/3 cup whole wheat pastry flour or all-purpose flour {don't use whole wheat unless it's pastry!}
- 1/3 cup cornmeal
- 1/4 tsp cayenne pepper
- 1/2 tsp lemon pepper
- 1 TBSP canola oil + about 1/2 TBSP to spray over fish
Instructions
- Put milk and hot sauce in a shallow bowl. Add fish and let sit for about 10 minutes, turning after 5 minutes.
- In another shallow bowl, stir together salt, whole wheat pastry flour, cornmeal, cayenne pepper, and lemon pepper. Set aside.
- One fillet at a time, take out of milk and let excess drip back into the bowl. Put one side of fish into the flour mixture then carefully turn over to coat the other side. Transfer to a plate and repeat with remaining fillets.
- Then put the fish back in the milk and repeat the breading process.
- Meanwhile, heat a large skillet over medium-high heat and add 1 TBSP oil. Once hot, add breaded fish and spray tops of fish lightly with oil.
- Cook for about 5-7 minutes on each side, depending upon thickness. {You want the fish to easily flip. If it is still stuck to the pan, it is not yet ready to be flipped.}
- Fish will be flaky when done.
Ingredients
- canola oil for frying {about 2.5-3 cups for a small Dutch oven}
- 3/4 cup white whole wheat flour
- 1/3 cup cornmeal
- 1/3 cup buttermilk
- 2 green onions minced
- 1 tsp baking powder
- 1/8 tsp salt
- 1/4 tsp cayenne pepper
- 1 large egg
Instructions
- Pour about 2-3 inches of oil into a Dutch oven or large pot. Bring oil to 380°F over medium heat.
- Line a plate with paper towels and set aside.
- Meanwhile, stir all the ingredients together.
- Once the oil has reached 380°F, drop batter 1 tablespoon at a time into oil. {DO NOT crowd the pot!}
- Fry for about 5 minutes, making sure to turn often. Remove from oil using a slotted spoon and drain on paper towel lined plate.
- Repeat with remaining batter. Serve with ketchup or tartar sauce
Notes
*To calculate the nutrition facts for the hushpuppies, I measured the oil before frying and then again after frying to determine how much was absorbed {about 3.5 TBSP oil}. Basically, this may not be super accurate because I do not have a science lab in my apartment to determine nutrition facts for food 😉
*Based on this recipe from Cooking Light
Ingredients
- 1/2 cup cottage cheese
- 1 TBSP sugar
- 1/4 cup 2% milk
- 1/4 cup plain yogurt
- 3 TBSP white vinegar
- 1/4 tsp lemon pepper or black pepper
- 1/4 tsp minced dried onion or onion powder
- pinch of salt optional
- 12 oz bag coleslaw or broccoli slaw mix
Instructions
- In a food processor, add cottage cheese, sugar, milk, yogurt, vinegar, lemon pepper, minced onion, and salt if using. Blend together until smooth.
- Add slaw into a glass or plastic bowl and pour cottage cheese mixture over slaw. Stir together to completely coat the slaw. {You might not need to add all of it because the slaw with release some water while it sits, so don't use too much sauce or you'll have soupy slaw}.
- Cover and refrigerate for at least 30 minutes.
Meme
Katie - Healthy & Happy Hour says
My movie-inspired ReDux post didn't turn out to be the healthiest recipe either, but for me this theme was all about emotion. I love, love hushpuppies and have only ever made them myself during a cooking lab as an undergrad! This will be a great recipe to trial my first at home.
memeinge says
You definitely need to try them at home, but be sure you have lots of candles to help the "fried" smell go away 🙂
Your s'mores pizza recipe looks amazing!! Such a fun treat
Cherie says
I have never had hush puppies before. It looks like fun to try!
memeinge says
You must try hushpuppies soon! They are like little fried cornbread bites 🙂
Deanna Segrave-Daly says
I am literally drooling over here. I cannot wait to try out your entire meal here - all 3 recipes!
memeinge says
Thanks!! Hope you like it 🙂
Kat @ Eating The Week says
It's been far too long since I last had hushpuppies; I'll have to try out your recipe!
memeinge says
You definitely need to! They are delicious
Serena says
Wow...what a bonus...3 great recipes instead of 1! I've been craving hush puppies lately since I saw them on a restaurant menu. I'm totally going to make. Love all the helpful tips on how to make 'healthy' frying a success!!
memeinge says
I love hushpuppies but always forget about them; they're really fun to make though!
Holly says
I loved beasts of the Southern Wild, too! Yes, all foods can fit, even fried fish 🙂 Thanks for sharing a fun menu!
memeinge says
Hope you try it 🙂 I was really close to making Jambalaya for Beasts of the Southern Wild, but yours looks really delicious!
Wheeler says
My mouth is watering. Can we please make this next Friday? 🙂
memeinge says
haha I'm planning something even better 😉
Can't wait!!!