Pan Fried White Fish With Polenta Orange Crust Recipes

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PAN FRIED WHITE FISH



Pan Fried White Fish image

Provided by Food Network

Categories     main-dish

Time 12m

Yield 4 servings

Number Of Ingredients 4

1 1/4 pounds sea bass fillets, skin on
Coarse salt and cracked black pepper
1/2 cup all-purpose flour, to coat fish
2 teaspoons olive oil

Steps:

  • Unwrap fish but leave it on the butcher paper. Season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.
  • In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.

Nutrition Facts : Calories 213 calorie, Fat 5.3 grams, SaturatedFat 1.1 grams, Carbohydrate 11.6 grams, Fiber 0.42 grams, Protein 27.7 grams

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