🐟 Reineta frita
Reineta frita is a Chilean pan-fried fish dish: fillets of reineta, a mild, firm white sea fish, dusted with flour and fried until golden. The flesh stays moist and the coating is light and crisp. It is served with lemon, and typically with boiled potatoes, rice or a tomato and onion salad.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 4 reineta fillets (about 180 g each)
- 80 g plain flour
- Salt and black pepper
- 4 tbsp oil for frying
- 1 lemon, in wedges
- Fresh parsley or coriander to serve
Method
- Pat the fillets dry and season with salt and pepper.
- Dredge them lightly in the flour, shaking off the excess.
- Heat the oil in a wide pan over medium-high heat.
- Fry the fillets for 3–4 minutes per side until golden and cooked through.
- Drain on paper towels and serve with lemon and the herbs.
How to make it lighter
- Use a non-stick pan with just 1–2 tablespoons of oil, or bake the fillets at 220 °C, to cut calories.
- Dust with a thin layer of flour only; a thick coating soaks up more oil.
- Serve with a large salad and boiled potato rather than chips.
History
Reineta is a popular fish along the Chilean coast, and frying a simple fillet in flour is one of the most common ways to cook fish at home and in small seaside eateries. The dish is a staple of lunch menus, where it is served with a lemon wedge and a side. Its appeal is simplicity: fresh fish, flour, salt and a hot pan.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v15. How we count →