‘Fish Fridays’ or ‘meatless Fridays’ is a season during Lent in which Catholics are obstained from meat. Growing up Catholic, it was fried flounder most Fridays, which brings me to my cooking segment on NBC / WCNC-TV’s Charlotte Today.
Our local Catholic church hosts a ‘Friday Fish Fry’ each Friday during the season of Lent. I attended the first, enjoyed the fellowship and a meal that someone else cooked! Yes, it was flounder – baked flounder. Frying fish for hundreds is quite the task for a community event.
So, I thought, let’s take this dish that we remember so well as we were growing up to a healthier version. We want the dishes that Mom prepared, or those that we prepared for our children, which hold fond memories. They are the classics.
My cooking demonstration, then, was a ‘Friday Fish Fry, Baked’. I breaded flounder (or you can use any white fish that you prefer), demonstrated a gluten-free version for those that think they can’t enjoy breaded, fry/baked fish, served up baked sweet potato fries as a substitute for traditional fried french fries and a side of olive-oil based cole slaw rather than traditional mayo-based dressing. These three dishes are a little lighter and certainly lighter in clean-up.
In my cooking, teachings and as a Personal Chef, I like to give people options. Especially when I hear, ‘I can’t eat that, but want to.’ So, enjoy your fried/baked flounder this Friday and each Friday during this Lenten season, if you like. Enjoy it gluten-free, or not. But, yes, you can eat this!
To View the Video, Click HERE
Lenten Fish Fry (Baked) Dinner ~ Gluten-free
3 Flounder fillets or a white fish
1/3 cup brown rice flour (or white flour, if not gluten-free)
1 large egg, beaten
1/2 cup Gluten-free (or not), seasoned Italian-style Panko bread crumbs
3 Tablespoons of olive oil
Wash fish and pat dry with paper towels. Cut each fillet in ½. Dredge each piece of fish in flour, then in the beaten egg and then coat with bread crumbs on both sides.
Place each piece on a parchment or foil-lined baking sheet and drizzle with olive oil. Bake fish at 400 degrees on the bottom rack of the oven for approximately 15 minutes, or until the bottom becomes golden brown. Remove the rack of fish from the oven and turn each piece of fish over with a spatula and bake for another 5-10 minutes to brown the other side.
Serve with fresh-squeezed lemon, cocktail sauce tartar sauce, or straight up!
Sweet Potato Fries:
1 Large Sweet Potato, scrubbed and cut into fries
2 Tablespoons of olive oil
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon thyme
Toss the sweet potatoes, olive oil and spices in a large bowl until coated. Spread, in one single layer, on a parchment or foil-lined baking sheet. Bake at 400 degrees for approximately 45 minutes, or until browned and crisp.
4 cups shredded cabbage
½ cup orange carrot
½ cup purple carrot
½ cup green pepper, chopped
2 whole green onions, finely sliced
¼ cup olive oil
2 tablespoons sugar
2 tablespoons Cider Vinegar
1 teaspoon salt
1 teaspoon celery seed
Pepper, to taste
Combine sugar and vinegar until dissolved. Add remaining ingredients and combine well. Pour over shredded cabbage salad, toss and let stand for at least 1 hour. Serve.
Note: These recipes are created as gluten-free, but for those who are not gluten-free, please note notations for traditional recipes.
WCNC-TV The Charlotte Today Show
Compliments of Cynthia Ferich
Copyright 2016 @Cynthia Ferich