Fish Fry Recipes & Seafood Recipes for the season of Lent

Should I avoid meat during Lent?

Episcopalians, like other Christian denominations, observe Lent for reflection and preparation. While there's no universal rule on abstaining from meat, practices vary among individuals and congregations. Some choose to forgo meat or adopt different forms of fasting, emphasizing the personal nature of Lenten observances. For those seeking some ideas or exploring meatless meals, check out these delicious seafood (and Fish Fry) recipes below and give them a try this Lent.

Crispy Oven-Fried Fish

Baha Fish Tacos with Cabbage Slaw, and Avocado Crema

Blackened Fish Sandwich with Sweet Slaw

Homemade Cornmeal Fish Fry Mix - a Louisiana Favorite

Crispy Oven-Fried Fish

Prep Time: 20 minutes

Cook Time: 20 minutes

Ingredients:

For the Dry Breading:

• 1 cup all-purpose flour

• ¼ cup breadcrumbs

• 2 tablespoons fine cornmeal

• 1 teaspoon fine sea salt

• 2 teaspoons ground paprika

• ½ teaspoon dried onion powder

• ½ teaspoon dried garlic powder

• ¼ teaspoon baking powder

For the Eggs:

• 2 large eggs

For the Fish:

• 1 pound thick white fish fillet (cod preferred), cut into pieces (about 8-10 pieces)

For the Pan:

• ¼ cup unsalted butter

Instructions:

1. Prep: Preheat the oven to 430°F (220°C). Place a dark-colored roaster or baking sheet in the oven to heat up; the pan you use needs to be hot to melt butter on!

2. Make Breading: Mix all dry breading ingredients in a shallow dish.

3. Prep Eggs: Beat eggs in a separate bowl.

4. Bread Fish: Dip fish into the dry breading to lightly coat. Then coat fish with beaten egg. Finally, coat fish with dry breading again, packing on as much as will stick. Place breaded fish on a plate.

5. Melt Butter: Remove the pan from the oven, add 3 tablespoons of butter to melt, and spread it all over the pan. Place fish pieces on the pan.

6. Bake: Bake fish for 10 minutes. Flip, add the remaining 1 tablespoon of butter, and finish baking for 5-10 minutes or until the coating is crispy and fish is cooked through. Finish under the broiler for 2-3 minutes.

7. Finish: Let fish pieces rest on the pan for 5 minutes after baking, then serve immediately.

Notes:

Ingredient Notes:

• For the fish, skinless cod is recommended for thickness and firmness. Tilapia can be used but tends to be thinner and cooks faster.

• Cornmeal can be substituted with more breadcrumbs.

• Use Panko instead of breadcrumbs? Dredge the fish in seasoned flour before breading.

Fat:

• While butter is recommended for taste, vegetable oil or cooking spray can be used for a leaner version.

Recipe Tips:

• Keep utensils separate for wet and dry ingredients to maintain neat breading.

• Dip fish in dry breading, then egg, and coat heavily with dry breading again for optimal results.

• Follow specific steps for proper baking, including preheating the pan, using a dark pan, and finishing under the broiler. Let the fish rest for a few minutes after baking.

----

Baja Fish Tacos with Cabbage Slaw, and Avocado Crema

Prep Time: 20 minutes

Cook Time: 10 minutes

Makes: 14-16 tacos

Description: These Baja Fish Tacos feature succulent cod fillets seasoned with a blend of spices, topped with a vibrant cilantro lime slaw, zesty Avocado Crema, and optional fresh Pico de Gallo. A delightful and healthy dinner option that will be a hit with your entire family!

Ingredients:

Baja Fish Tacos:

• 2 lbs. cod fillets

• 2 tablespoons avocado oil

• 1 teaspoon garlic powder

• 1 teaspoon smoked paprika

• 1/2 teaspoon ground cumin

• 1/2 teaspoon sea salt

• 1/4 teaspoon ancho chili powder

• 1/4 teaspoon ground black pepper

• 16 corn tortillas

• Cooking spray

• Optional: fresh Pico de Gallo

Cabbage Slaw:

• 2 cups green cabbage, thinly sliced

• 2 cups purple cabbage, thinly sliced

• 2 tablespoons lime juice

• 1/4 cup chopped fresh cilantro

• 1 teaspoon honey

• Salt & pepper to taste

Avocado Crema:

• 2 avocados

• 1 garlic clove

• 1/4 cup fresh cilantro

• 1/4 teaspoon cumin

• 1/8 teaspoon red pepper flakes

• 1 1/2 tablespoons lime juice

• 2 tablespoons red wine vinegar

• 1 tablespoon olive oil

• Salt to taste

Instructions:

Cilantro Lime Cabbage Slaw:

In a large bowl, combine green cabbage, purple cabbage, 2 tablespoons of lime juice, cilantro, honey, salt, and pepper. Gently toss to coat and set aside.

Avocado Crema:

In a food processor, blend together avocado, garlic, 1/4 cup cilantro, cumin, red pepper flakes, 1.5 tablespoons lime juice, red wine vinegar, olive oil, and salt until smooth. Set aside.

Baja Fish Tacos:

• In a small bowl, mix garlic powder, smoked paprika, cumin, salt, ancho chili powder, and black pepper.

• Season both sides of cod with the spice blend, rubbing it in gently.

• Heat a large non-stick skillet over medium-high heat. Add avocado oil, then sear each side of the seasoned cod for 2-3 minutes (until white in the center and flakes apart). Remove cod from the pan and let it rest on a plate.

• To heat corn tortillas, spray both sides with cooking spray and cook in a skillet over medium-high heat for 1-2 minutes on each side until browned.

• Assemble Baja Fish Tacos: On a heated corn tortilla, add 2 tablespoons of avocado crema, 1/3 cup slaw, 2 oz. of cod, and optionally, Pico de Gallo. Enjoy!

----

Blackened Fish Sandwich

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients:

For Sweet Coleslaw:

• 14 ounces Coleslaw in a bag

• 1/3 cup Mayonnaise

• 3 tablespoons Sugar

• 2 tablespoons Apple Cider Vinegar

For Blackened Seasoning:

• 2 tablespoons Ground Black Pepper

• 2 tablespoons Salt

• 1 tablespoon Onion Powder

• 1 tablespoon Garlic Salt

• 1 tablespoon Paprika

• 2 teaspoons Oregano

• 2 teaspoons Parsley

• 1 teaspoon Cayenne Pepper

For Cod Sandwich:

• 4 Cod Fillets

• 2 tablespoons Olive Oil

• 2 tablespoons Butter

• 4 Sesame Seed Hamburger Buns

Instructions:

Prepare the Sweet Coleslaw:

• Whisk together mayonnaise, sugar, and apple cider vinegar in a small bowl.

• Place coleslaw mix in a large bowl and toss with the mayonnaise mixture until fully coated. Set aside.

Make Blackened Seasoning:

• In a small bowl, stir together all spices for the blackened seasoning until well combined.

Cook Fish:

• Coat each side of the fish with olive oil, then generously spread 2 tablespoons of the blackened seasoning on each side of the fish.

• Heat a heavy-bottomed or iron skillet over medium-high heat. Cook the cod on each side for 4 minutes (flip it only once).

Arrange the Sandwich:

• While the fish is cooking, set the oven to BROIL. Butter each half of the buns and toast in the oven until lightly golden.

• Layer the cooked fish fillet on the bottom of each bun and top with a little less than 1/4 cup of the sweet coleslaw. Cover with the bun top.

Notes: Ensure proper ventilation when cooking the fish, as the spices may cause slight smoking.

----

Homemade Cornmeal Fish Fry Mix - A Louisiana Favorite - Try it this Lent!

Homemade Cornmeal Fish Fry Mix

Prep Time: 2 minutes

Servings: 1.5 lbs fish fillets

Ingredients:

• 1 ¾ cups white or yellow cornmeal

• ¼ cup flour

• 1 tablespoon paprika

• 2 teaspoons salt

• 2 teaspoons lemon pepper

• ½ teaspoon cayenne pepper

Instructions:

1. Place all ingredients in a plastic bowl with a lid or in a brown paper lunch bag.

2. Shake vigorously to mix all ingredients.

3. Drop cleaned and washed fish fillets into the bowl or bag filled with cornmeal mix.

4. Shake vigorously again to coat the fish.

5. Drop fish into canola or peanut oil heated to 375°F to deep-fry for 5-7 minutes or until golden brown.

Notes:

• For an extra flavor kick, add ½ teaspoon garlic powder and ½ teaspoon onion powder to your cornmeal mix.

Check out all of our Lent Resources HERE