Panfriedpollock Recipes

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PAN FRIED POLLOCK



Pan Fried Pollock image

Make and share this Pan Fried Pollock recipe from Food.com.

Provided by brenda-ohio

Categories     Very Low Carbs

Time 25m

Yield 6-8 fillets, 6-8 serving(s)

Number Of Ingredients 12

6 -8 pollock fillets
2 beaten eggs
4 tablespoons milk
3/4 cup parmesan cheese
1/4 cup flour
1/2 teaspoon salt
1/2 teaspoon Mrs. Dash seasoning mix
1/4 teaspoon rubbed sage
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon coarse black pepper
olive oil (for frying)

Steps:

  • Mix in pie plate the egg and milk.
  • Mix in pie plate the dry ingredients.
  • Heat oil for frying.
  • Coat fillets with egg wash letting excess drip off end.
  • Coat both sides well with the breading mixture.
  • Fry until rich brown on one side in hot olive oil.
  • Flip and cook other side until rich brown.
  • Drain on paper towels.

Nutrition Facts : Calories 460, Fat 9.4, SaturatedFat 3.4, Cholesterol 357, Sodium 745.4, Carbohydrate 5.3, Fiber 0.2, Sugar 0.3, Protein 82.9

SPICY FRIED POLLOCK



Spicy Fried Pollock image

Make and share this Spicy Fried Pollock recipe from Food.com.

Provided by NoraMarie

Categories     High Protein

Time 25m

Yield 4 fillets, 4 serving(s)

Number Of Ingredients 7

1 egg
1 tablespoon milk
1/2 cup flour
1/4 teaspoon cayenne pepper
2 tablespoons grated parmesan cheese
4 pollock fillets
1 cup crushed corn flakes

Steps:

  • Combine egg and milk.
  • Then spread flour, cayenne and cheese on a plate.
  • Season each fillet with salt and pepper.
  • Dip fillet in egg mixture, then in flour mixture, then in corn flakes.
  • Place on a baking sheet lightly sprayed with nonstick cooking spray.
  • Bake at 450°F, 10 minutes per 1 inch fillet or until fish flakes easily when tested with a fork.

Nutrition Facts : Calories 469.2, Fat 6.1, SaturatedFat 1.5, Cholesterol 329.7, Sodium 440.5, Carbohydrate 18.5, Fiber 0.6, Sugar 0.9, Protein 79.8

POLLOCK IN GARLIC-BUTTER SAUCE



POLLOCK IN GARLIC-BUTTER SAUCE image

Categories     Fish

Yield 4

Number Of Ingredients 6

4 (6oz) Pollock or Cod fillets, 1/2" thick
3 tbsp fresh lemon juice
1 tbsp olive oil
3 tbsp butter
4 garlic cloves, minced
2 tbsp finely chopped parsley

Steps:

  • 1. Drizzle fillets with 2 tbsp lemon juice, season with salt and pepper to taste 2. For the sauce, in a large skillet heat oil over med heat until hot. Add butter to melt. Add garlic; cook and stir 1 min. 3. Add fillets to skillet; cook covered, 3-4 mins per side or until fish flakes easily with fork. Transfer to a platter. 4. Stir remaining 1 tbsp lemon juice into skillet. Drizzle sauce over fillets. Sprinkle with parsley.

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