So the other day at the grocery store, I was talking to the guy at the seafood counter and he convinced me to try something different… White Ruffy. It’s a very mild fish that’s similar in texture to tilapia. And it’s quickly become my new favorite!
I prepared it my favorite fish prep way… Crusted with either toasted wheat germ or flax seed meal. It was SUPER delicious and quite healthy!
Wheat Germ Crusted White Ruffy
1/2 lb white ruffy fillet, rinsed & patted dry
1/4 c wheat germ or flax seed meal
1 egg white
Seasoning of your choice
Heat a non-stick pan that’s been sprayed with non-stick cooking spray over medium-low heat.
Put the egg white in a medium sized bowl. Give the egg white a good beating with a fork, or use liquid egg whites. Put the wheat germ and seasonings on a plate large enough to handle the fish. Pass the fish through the egg whites and then press into the crust mixture, making sure to get both sides coated well.
Place fish in the pan. Cook for 4-5 min on the first side and then about 2-3 min on the flip side or until the thickest part of the fish flakes easily with a fork.
Protein: 22 g
Total fat: 6.5 g
Total carbs: 4 g
Dietary fiber: 4 g
My favorite seasonings to use for this dish is a family recipe that is made at Graveyard Vineyards in Paso Robles, CA. Best seasoning EVER if you ask me.