Pan-Fried Whiting Recipe: Quick and Healthy with Celery and Pomegranate Salad

Introduction

Whiting, with its delicate and mild flavor, is the perfect fish for a quick yet delicious meal. This pan-fried whiting recipe is as simple as it is satisfying, requiring just a handful of fresh ingredients like butter, lemon, and parsley to highlight the fish’s natural flavor. Pair it with a refreshing celery and pomegranate salad for a light and healthy dish that comes together in only 20 minutes. Whether you’re cooking for your family or entertaining guests, this recipe is sure to impress.

Ingredients

For the Pan-Fried Whiting Recipes:

• 4 skinless whiting fillets (160–180g each), bones removed
• Sea salt flakes and freshly ground black pepper
• 2 tablespoons extra virgin olive oil, plus extra for drizzling
• 40g unsalted butter
• 1 lemon, juiced and finely zested
• 2 tablespoons flat-leaf parsley, chopped

For the Celery and Pomegranate Salad:

• 80g green lentils
• 2 tablespoons lemon juice
• 2 large sticks celery, thinly sliced
• 1/2 small Lebanese cucumber, halved lengthwise and thinly sliced
• 1 cup flat-leaf parsley
• 1 pomegranate, seeds removed
• Sea salt and freshly ground black pepper

Equipment

• Two large frying pans (or one large frying pan and an oven)
• Saucepan for lentils
• Mandoline (optional, for thinly slicing fennel)

Directions

1. Prepare the Celery and Pomegranate Salad:

1. Rinse the green lentils under cold water.
2. Place lentils in a saucepan with four times their volume in water.
3. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender.
4. Drain the lentils well and spread them out on a tray to cool and prevent further cooking.
5. Transfer the lentils to a large bowl and drizzle with a little olive oil.
6. (Optional) Thinly slice fennel using a mandoline. Toss it in a separate bowl with olive oil and lemon juice, then let it stand for 10 minutes.
7. Add the sliced celery, cucumber, parsley, pomegranate seeds, and lentils to the bowl (with or without fennel).
8. Toss everything together and season to taste with sea salt and freshly ground black pepper. Set aside.

2. Cook the Pan-Fried Whiting Recipes:

1. Heat two large frying pans over high heat. If you only have one pan, preheat your oven to 150°C (fan-forced) to keep the cooked fish warm while preparing the rest.
2. Pat the whiting fillets dry with paper towels and season generously with sea salt and freshly ground black pepper.
3. Add a drizzle of olive oil to each pan and allow it to heat until shimmering.
4. Place two whiting fillets in each pan and cook for 2 minutes on each side until golden brown and just cooked through. Be careful not to overcook the fish.
5. Divide the butter, lemon zest, lemon juice, and chopped parsley evenly between the pans. Gently shake the pans to melt the butter and combine the flavors.
6. Serve immediately alongside the prepared Celery and Pomegranate Salad.

Notes

• If you don’t have two large frying pans, cook two fillets at a time and keep the first batch warm in the preheated oven. Loosely cover the fish with foil to retain moisture.
• Avoid overcooking the whiting, as it is a delicate fish that can dry out quickly.
• For the best results, use fresh, high-quality whiting fillets from a trusted fishmonger.

Additional Information

• This recipe is inspired by Maggie Beer’s cooking techniques.
• Originally part of the “I Quit Sugar” recipe collection, which focuses on wholesome, nutritious meals.
• The “I Quit Sugar” website allows you to filter recipes based on dietary restrictions, occasions, and more.

Frequently Asked Questions (FAQs)

1. What is the best way to season whiting for this pan-fried whiting recipe?
For the best results, season whiting fillets with sea salt flakes and freshly ground black pepper. This simple seasoning enhances the fish’s delicate flavor without overpowering it.

2. Can I use frozen whiting fillets for this recipe?
Yes, you can use frozen whiting fillets. Be sure to fully thaw them in the refrigerator and pat them dry before cooking to ensure even browning and a crispy texture.

3. What other sides pair well with pan-fried whiting?
While the celery and pomegranate salad is a refreshing side, you can also serve pan-fried whiting with roasted vegetables, a green salad, or steamed rice for a more filling meal.

4. How do I prevent whiting from sticking to the pan?
Make sure your frying pan is hot before adding the fish, and use enough olive oil to coat the bottom. Patting the fish dry before seasoning also helps to prevent sticking.

5. Can I substitute whiting with another type of fish in this recipe?
Yes, you can substitute whiting with other white fish varieties like cod, haddock, or tilapia. The cooking time may vary slightly depending on the thickness of the fillets.

Enjoy the simple elegance of this pan-fried whiting recipe and the refreshing crunch of celery and pomegranate salad. It’s a wholesome dish perfect for busy weeknights or light weekend dinners.