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Wash prepared fish thoroughly and pat dry with a paper towel. PAN FRIED Add enough oil or margarine to cover the pan bottom. When hot, add the fish and reduce heat to a low simmer. Season with salt and pepper. Brown fish on one side and then turn it over. Cover the pan for the last minute or two. Fish is done when the meat falls in flakes when prodded with a fork. Total cooking time should be 5 - 10 minutes, depending on thickness. Another method is to roll the fish in flour or cornmeal, and then fry as above. The fish may be first dipped in a little water or milk to help the flour stick on the fish better. POACHED Add about 3/8 - 1/2 inch of water to a pan. Add 1 or 2 tbs of lemon juice, or dissolve 1 or 2 packets of lemon crystals in the water. Bring water to a gentle boil, add fish to liquid and season with salt and pepper. Reduce heat and gently simmer for 5 or 6 minutes, or until done. Recipe By : "Backpackers Cookbook" by Margaret Cross and Jean Fiske From: Date: File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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|Serving Size: 1 Serving (448g)|
|Recipe Makes: 1 Servings|
|Calories from Fat: 236 (39%)|
|Amt Per Serving||% DV|
|Total Fat 26.3g||35 %|
|Saturated Fat 4.1g||20 %|
|Monounsaturated Fat 8.9g|
|Polyunsanturated Fat 9.6g|
|Cholesterol 268.8mg||83 %|
|Sodium 228.5mg||8 %|
|Potassium 1420.2mg||37 %|
|Total Carbohydrate 0g||0 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 0g|
|Protein 85.5g||122 %|
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Calories per serving: 600
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