Gluten Free Coconut Flour Faux-Fried Fish (with heads!)

_MG_0444

I don’t know about you.. but I have a small fear of things with heads.

_MG_0452

Food items that is.

_MG_0449

And fish with heads are definitely ones that fit into that category.

_MG_0410

In Korea, it is totally the norm for fish to be all over the place- and seriously, all over the place- like on your corner sidewalk being sold out of an ice bucket by an old adjoshi with a stump leg to the 7-11s- in live, dried, raw, fresh, frozen forms- but generally very recognizable as fish. Where I’m from in Canada, when we see fish it is almost always in the form of a filet. No heads, no bones, no eyes…_MG_0408

So you can imagine I approach this area with a bit of fear and trepidation..

_MG_0456

And generally fish isn’t my favourite food, so I usually just forgo it in terms of something safer and more familiar. However, fish is an incredibly healthy food. I religiously take my liquid fish oil supplement and am constantly being reminded of the health benefits of fish. Jonathan Bailer, author of the Smarter Science of Slim, said that seafood should actually be in its own category and at the very top of food based on its nutrition. And of course he isn’t the only one, and my mom has definitely drilled into me the health benefits of eating salmon straight from the can- bones and all, but still, I tend to bypass this all the same.

Anyways, after living here in Korea for a year and 4 months (wow how time flies!), it’s time for me to embrace the availability of this food area and try my hand at some fishy cooking! Although their are many kinds of fish available- I’ve been eyeing these guys up for ages, but out of fear, and not knowing how to prepare them, I’ve bypassed them.

But not today! After doing a little bit of internet research, I felt confidant I could prepare them. The Korean name I think is jogi but in English they can be called yellow croaker or yellow corvina. They are semi-dried and frozen.

I found there was a huge selection at E-mart- different sizes were different prices, with smaller ones being cheaper. The ones with heads were slightly more expensive. I decided to buy 1kg of ones with heads and 1kg of ones without heads. It cost about 20,000 won, so just less than $20. That doesn’t seem like a bad deal to me!

The Emart lady was very excited I was buying her fish, and showed me with gestures how I must scrape the scales off and then fry the fish. Ok- easy enough I thought!

And really, it was quite easy and turned out absolutely delicious! Which kind of surprised me. I just don’t think fish is that great in general- but mmm I loved this! I’m definitely making it again- and plan to incorporate more fish as a regular staple in my diet.

_MG_0447

Gluten-free Coconut Flour Faux-Fried Fish (with heads!)

Ingredients:

10-15 whole fish fillets, with or without heads, about 6 inches long
1/3 c apple cider vinegar
1 T stevia granular, or desired sweetener, optional
1/2 c egg whites
3 T coconut flour
1 tsp onion powder
1 tsp garlic powder
2 tsp chili powder
1 tsp salt
1 tsp pepper

Method:

1. Scale your fish by scraping the scales off against the grain with a knife. Rinse.
2. Combine ACV and stevia (if using) and allow fish to marinate for about 20 minutes. (I did 2 batches of fish- with and without heads. So I scraped the first batch, then allowed them to soak while I scraped the second batch. Then I transferred the second batch into the same marinade while performing the next step).
3. Have 2 separate dishes- one for your egg whites and the second for your coconut flour mixture. Mix coconut flour and spices together.
4. Bread your fish by dipping first in the coconut flour mix, shaking off the excess, then dipping in the egg whites. Shake off excess and place in pan heated on low heat. I greased my pans by rubbing a very small amount of coconut oil onto them.

Alternatively, you could spray them, or if you aren’t watching your fat, be more generous with your coating. Also, you can bake them in the oven- I did this as well, on parchment lined pans at 250, for 15-20 mins flipping once halfway.
5. Fry your fish until they flake easily, flipping once or twice. Mine took about 10-15 minutes.

Plate and enjoy!
The bones are actually quite soft, and I ended up actually eating most of the bones. Excellent source of calcium!!

_MG_0440My final verdict on the fish:

_MG_0453

Yes they are kinda still a bit scary to me- the heads. (And no I did not eat the heads- wayyy too creepy!!!) But the ones without the heads are no problem! And for some reason the fins don’t bother me at all- crispy, crunchy and yummy!  And this breading recipe was great- I loved the chilli powder and also the ACV marinade added a great sweet and sour flavour. Yum!_MG_0455

_MG_0451

Are you scared of fish heads?

Shared on Scratch Cooking Tuesdays, Fat Tuesdays, Allergy Free Wednesdays, Waste Not Want Not Wednesdays and Whole Foods Wednesdays

About these ads

8 thoughts on “Gluten Free Coconut Flour Faux-Fried Fish (with heads!)

  1. Wondering if you could just do this with a fish filet? I’m certain I won’t be getting my family to eat it this way, head or no head! LOL!

  2. Lol, my old Chinese boss used to bring me dim sum on the weekends when I worked on Saturdays at this greenhouse, and all the little fish were whole. I couldn’t bring myself to eat them, and in Asian culture it’s super impolite to not accept a gift happily, so I would wrap them up and put tuck them in the garbage, until one day when I did that and the shop cat found them, pulled them out of the garbage and dragged them all through the store… So yeah, my boss didn’t bring me dim sum much after that ;p

    Also, this post reminded me of this bizarre song/video that was really popular back in the day – called “Fish Heads”. If you haven’t seen it, you might want to check it out (I apologize in advance, because it will get stuck in your head and you might end up chuckling to yourself all day about it, while being slightly grossed out). The song doesn’t actually start until about 2 minutes into it.

    Great to meet another expat Canadian blogger! Thanks for sharing on Waste Not Want Not Wednesday ;)

  3. One of my favorite Korean restaurant experiences is enjoying a big platter of grilled fish with heads. However, I also hesitate to make them at home . . . erk. Good for you for taking advantage of the abundance of seafood here in Korea! Love the coconut breading, too. The photos turned out great.

    • Thanks Michelle! I know right- we totally need to take advantage of what we have here! That has been my new plan this year- last year I was so focused on what I missed from home and didn’t have- which is ridiculous!! We are here in a new place, and should take advantage of what is here!

  4. Pingback: Salsa+Olive Stuffed Pollack | A blog about all things sweet, healthy + delicious

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s