Healthy Golden Brown Fried Fish Recipes

PAN FRIED FISH

Pan Fried Fish image

Provided by Alton Brown

Time 30m

Yield 2 servings

Number Of Ingredients 8

Ingredients

1 large or two small skin-on fish fillets, about 8 ounces (rainbow trout, small salmon, brown trout)
Kosher salt
Ground black pepper
Flour for dredging
2 tablespoon Canola oil
3 tablespoons butter
1 tablespoons capers, drained
1 lemon, juiced

Steps:

Heat a heavy pan over medium high heat.
Season fish on meat side with salt and pepper. Lightly dredge fish in flour and shake off excess. When pan is good and hot, add Canola oil followed immediately by 1 tablespoon butter. As soon as foaming subsides, place fish in pan with the skin side down. Jiggle pan for the first 10 seconds to keep the fish from sticking. Cook until golden crust forms on meat. Carefully turn fish away from you and again jiggle pan for the first few seconds. Cook until skin turns golden brown. Remove to a warm plate.
Pour out the cooking fat, add remaining butter and quickly fry the capers. Remove pan from the heat, add lemon juice to pan and swirl. Pour sauce over the fish and serve.

HEART-HEALTHY OVEN "FRIED" FISH

Heart-Healthy Oven

This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!

Provided by Bone Man

Categories Halibut

Time 25m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

4 (4 ounce) fish fillets
cooking spray
3 tablespoons seasoned bread crumbs
3 tablespoons cornmeal
1/4 teaspoon celery salt
1/8 teaspoon ground red pepper
1 tablespoon canola oil or 1 tablespoon peanut oil
1 egg white, slightly beaten
1/2 teaspoon water
4 lemon wedges

Steps:

Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
Pre-heat oven to 500 degrees.
Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
Serve with a lemon wedge on the side.

HEALTHY GOLDEN BROWN FRIED FISH

Healthy Golden Brown Fried Fish image

I adjusted this recipe from one that I saw on TV a few years ago. It makes for a nice light healthy meal. I use it to make Fish and Chips instead of the deep fried battered fish. Even my two year old likes it!

Provided by Chef Gustival

Categories < 30 Mins

Time 20m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

400 g cod or 400 g red snapper fillets
1 egg, scrambled
1/2 cup breadcrumbs
1/2 cup flour
1/4 teaspoon salt
1/4 teaspoon turmeric
1/8 teaspoon pepper
2 1/2 tablespoons olive oil

Steps:

1. Place flour, egg, and breadcrumbs in 3 separate bowls or pans.
2. Add salt, turmeric and pepper to bread crumbs.
3. Cover fish with flour, then egg, then breadcrumbs.
4. Fry in olive oil in frying pan over medium high heat until golden brown on both sides and cooked through. This usually takes about 2 - 5 minutes per side. Cooking times will vary depending upon the thickness of the fillets.

Nutrition Facts : Calories 285.8, Fat 11.2, SaturatedFat 1.9, Cholesterol 95.9, Sodium 316.2, Carbohydrate 21.9, Fiber 1.1, Sugar 1, Protein 22.8

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