German · Authentic-ish German
Backfisch
272 kcal a serving, against 547 for the traditional version. That is 275 kcal off, or 50%, with 32g of protein. Serves 4. 50 minutes.
What the traditional version is
White fish fillets (usually cod) are dunked in a thick batter of flour, eggs and sometimes beer, then deep-fried in plenty of oil until the outside is shatteringly crisp and golden. The batter forms a thick, protective shell around the fish and soaks up a fair bit of oil. It's all about the contrast between the crunchy exterior and the delicate, flaky fish within. Served hot, straight from the fryer, usually with a wedge of lemon.
What changed, and what each change costs
700g sunflower oil for deep frying down to 20g olive oil for brushing
The entire issue with Backfisch is the deep-fat frying. A thick batter will always pick up and absorb a shocking amount of oil, adding a great deal of calories with nothing to show for it nutritionally. I bin the fryer, brush the battered fish very lightly with oil, and bake it in a screaming hot oven. Is the crust as crunchy? No, but it does get golden and at least tries to crisp up.
What it costs you. You lose the shattering crust that only hot oil gives you. The baked version can go golden and a bit crisp, but it doesn't puff up the same way or have that greasy, guilty crunch. This is a compromise, and you can taste it.
160g plain flour down to 100g plain flour plus 100g egg white
By swapping some flour for egg white, I cut a chunk of carbohydrate and add a lot more protein. The batter goes thinner and clings in a more fragile layer - but it sets up in the oven and keeps the fish moist.
What it costs you. The batter is much more fragile. You get a coating, not a shell. It isn't as fun to eat with your hands unless you want crumbs everywhere.
Cod stays the same, but salt and pepper are cut a bit
The fish is already lean and a good source of protein. There's nothing to change here except trimming the seasoning so it doesn't overwhelm a thinner batter.
What it costs you. No real loss. If anything, the more delicate batter lets the fish flavour come through.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 547 | 272 |
| Protein | 34.7g | 32g |
| Fat | 30.8g | 6.3g |
| Saturated fat | 3.9g | 0.9g |
| Carbohydrate | 31.1g | 19.4g |
| Protein per 100 kcal | 6.3g | 11.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish German prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, eggs, fish.
The method is in the book
This is not fairground Backfisch. If you want the original, deep-fry it and accept the consequences. But if the fryer is out of bounds, this is as close as you'll get. The batter is thinner and more delicate, the fish is still juicy and the protein is right up there. You will miss the crunch, and there's no getting around that. It isn't a treat, it's a decent, everyday fish bake in a fancy coat.
The quantities and the method for this dish are in Authentic-ish German, along with 54 more. It is not out yet. The swap kit is free in the meantime.