PERFECT 1-2 TABLESPOONS OLIVE OIL PAN FRIED FISH
Worried about deep frying foods? I am. Especially as I've gotten older, I try to look for ways to cut oil especially bad oil in my foods. This recipe makes wonderfully crisp fried fish with minimal oil; for example, 1 Tablespoon olive oil for 2 pieces (4-oz each) fish in less than 6 minutes. Works great for most white fish fish such as halibut, flounder, red snapper, rockfish, mahi mahi, orange roughy, cod, ling cod, and even salmon. It is best with a fish thickness no more than 1 inch.
Provided by Rinshinomori
Categories High Protein
Time 6m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Combine panko, cornstarch, and Parmesan in a shallow dish.
- Place egg in another shallow dish and beat 10 times with a fork.
- Season fish fillets with seasoning of your choice such as Old Bay, Greek, Blackening, etc, salt, and pepper.
- Dip fish fillets in egg, letting excess drip back into the dish.
- Dredge fillets in Panko mixture, making sure to coat all sides. Do this no more than 1 hour before cooking.
- Heat 1 or 2 Tablespoons oil in a nonstick skillet over medium heat; add fish fillets.
- Saute until golden brown, about 3 minutes per side.
- Remove from pan and serve with sauce of your choice, such as tartar sauce, piccata sauce, etc.
Nutrition Facts : Calories 321.6, Fat 12.7, SaturatedFat 2.8, Cholesterol 164.7, Sodium 302.3, Carbohydrate 16.9, Fiber 0.8, Sugar 1.2, Protein 32.8
PAN FRIED FISH
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.
ONE-PAN MEDITERRANEAN ROASTED FISH DINNER
Full of Mediterranean flavors and aromas, our no-fuss roasted fish dinner is ready in only 40 minutes. Use your favorite fish or shellfish to create the perfect one-pan dish.
Categories Entree
Time 40m
Yield 4
Number Of Ingredients 12
Steps:
- Heat oven to 450°F. Drizzle 15x10-inch pan with sides or large shallow roasting pan with 1 tablespoon olive oil.
- Arrange artichoke hearts, tomatoes, olives, bell pepper, garlic and fennel seed in pan. Arrange fish over vegetables. Top with capers, orange peel, orange juice, salt and pepper.
- Bake 30 minutes or until vegetables are tender and fish flakes easily with fork.
- If desired, serve with rice, pasta or potatoes, green salad and/or crusty bread.
Nutrition Facts : ServingSize 1 Serving
FISH AND FRIES
Dine as though you're in a traditional British pub. These moist fish fillets from the oven have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. Simply seasoned and baked, the crispy fries are perfect on the side. -Janice Mitchell, Aurora, Colorado
Provided by Taste of Home
Categories Dinner
Time 45m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Preheat oven to 425°. Peel and cut potatoes lengthwise into 1/2-in.-thick slices; cut slices into 1/2-in.-thick sticks., In a large bowl, toss potatoes with oil and pepper. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered, 25-30 minutes or until golden brown and crisp, stirring once. , Meanwhile, in a shallow bowl, mix flour and pepper. In another shallow bowl, whisk egg with water. In a third bowl, toss cornflakes with cheese and cayenne. Dip fish in flour mixture to coat both sides; shake off excess. Dip in egg mixture, then in cornflake mixture, patting to help coating adhere. , Place on a baking sheet coated with cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork. Serve with potatoes and, if desired, tartar sauce.
Nutrition Facts : Calories 376 calories, Fat 9g fat (2g saturated fat), Cholesterol 120mg cholesterol, Sodium 228mg sodium, Carbohydrate 44g carbohydrate (3g sugars, Fiber 2g fiber), Protein 28g protein. Diabetic Exchanges
PAN FRIED FISH WITH A RICH LEMON BUTTER SAUCE
A wonderful and flavorful dish that you can choose a variety of fish such as flounder, cod, trout, snapper, etc. Great served with fresh steamed veggies and steamed rice.
Provided by 2Bleu
Categories < 15 Mins
Time 15m
Yield 6 serving(s)
Number Of Ingredients 22
Steps:
- LEMON BUTTER SAUCE: Heat a large skillet over high heat. Add the wine, lemon juice, garlic, and shallots. Cook for 3 minutes.
- Stir in the salt, pepper, Worcestershire, and hot sauce and simmer until the mixture is somewhat syrupy, about 3 minutes.
- Stir in the cream and cook for 1 minute. Over low heat, whisk in the butter a few pats at a time. Continue whisking until all of the butter is incorporated into the sauce. Serve immediately or keep warm until ready to use.
- FISH: Mix fish spice blend ingredients together. Season both the fish and flour with spices and dredge the fish in the seasoned flour or panko/almond mixture, coating completely.
- In a large saute pan, heat the olive oil. Add the fish to the saute pan, pan-frying for about 4 minutes on each side.
- SERVE: Drizzle some lemon butter sauce on each plate. Top with fish and drizzle more sauce over top of fish. Top with fresh parsley.
Nutrition Facts : Calories 573.2, Fat 45.8, SaturatedFat 25.4, Cholesterol 176.7, Sodium 1701.2, Carbohydrate 13.8, Fiber 1, Sugar 1.1, Protein 21.3
JEANNIE'S KICKIN' FRIED FISH
Steps:
- Beat the egg with milk in a shallow bowl. In another shallow bowl, mix together the bread crumbs, roasted onion flakes, garlic, blackened seasoning, crushed red pepper flakes, black pepper, and sea salt.
- Dip a tilapia fillet into the egg mixture, then press gently into the crumb mixture on both sides; set the coated fillet onto a plate. Repeat with remaining fillets; refrigerate the coated fillets for about 15 minutes to help set the crumbs.
- Heat the olive oil and butter in a cast-iron frying pan over medium heat. Lay the fillets into the skillet, and pan-fry until golden brown on each side, about 3 minutes per side. The fish should be opaque and flaky underneath the coating. Remove and drain fillets on paper towels.
Nutrition Facts : Calories 265.4 calories, Carbohydrate 12.4 g, Cholesterol 95.1 mg, Fat 11.1 g, Fiber 0.7 g, Protein 27.8 g, SaturatedFat 3 g, Sodium 534.7 mg, Sugar 1.8 g
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