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Sweet-and-Sour Fish

From: EatingWell

Marinating "fried" white fish in a zingy vinaigrette is a terrific way to liven it up (and preserve any leftovers). The flavors get better with time; make it ahead if you can. It's traditionally made with herring in Denmark, but works nicely with any firm-fleshed, smaller white fish, such as catfish or tilapia. You can serve it warm--it's delicious on its own--but we like it best chilled and served as an ingredient on sandwiches.

Servings: 4 main-dish or 8 appetizer servings
Prep: 25 mins
Total: 40 mins
Rated : Not yet rated
Ingredients
1/4 cup  rye or whole-wheat flour
1/2 teaspoon  salt, divided
1/4 teaspoon  white pepper
1 pound  firm-fleshed white fish, such as catfish or tilapia
4 teaspoons  extra-virgin olive oil
1   medium sweet onion, halved lengthwise and thinly sliced
3/4 cup  distilled white vinegar
1/4 cup  water
2 tablespoons  sugar
8   whole black peppercorns
3   whole allspice berries
1/2   bay leaf
Directions
1. Combine flour, 1/4 teaspoon salt and pepper in a wide shallow bowl or pie pan. Dip fish in the mixture to coat, shaking off the excess.
2. Heat oil in a large nonstick skillet over medium heat; add the fish and cook, in batches if necessary, carefully turning once, until opaque in the center and golden on the outside, 3 to 5 minutes per side. Transfer to a shallow glass dish large enough to fit the fillets in a single layer. Top with onion slices.
3. Combine vinegar, water, sugar, peppercorns, allspice berries, bay leaf and the remaining 1/4 teaspoon salt in a small saucepan and bring to a boil, stirring to dissolve the sugar. Immediately pour over the fish. Remove the bay leaf. Let marinate for at least 15 minutes at room temperature or cover, refrigerate and marinate for up to 3 days.
4. Remove the fish and onions from the marinade. Serve warm or chilled.
Tip:
MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.
Nutrition Facts
Calories 239, Total Fat 13 g, Saturated Fat 3 g, Monounsaturated Fat 8 g, Cholesterol 53 mg, Sodium 243 mg, Carbohydrate 10 g, Fiber 3 g, Protein 19 g, Potassium 445 mg. Exchanges: Other Carbohydrate 0.5,Lean Meat 3,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet


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