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    You are in: Home / Recipes / Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish Recipe
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    Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish

    Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish. Photo by Rinshinomori

    1/1 Photo of Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish

    Total Time:

    Prep Time:

    Cook Time:

    6 mins

    0 mins

    6 mins

    Rinshinomori's Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Combine panko, cornstarch, and Parmesan in a shallow dish.
    2. 2
      Place egg in another shallow dish and beat 10 times with a fork.
    3. 3
      Season fish fillets with seasoning of your choice such as Old Bay, Greek, Blackening, etc, salt, and pepper.
    4. 4
      Dip fish fillets in egg, letting excess drip back into the dish.
    5. 5
      Dredge fillets in Panko mixture, making sure to coat all sides. Do this no more than 1 hour before cooking.
    6. 6
      Heat 1 or 2 Tablespoons oil in a nonstick skillet over medium heat; add fish fillets.
    7. 7
      Saute until golden brown, about 3 minutes per side.
    8. 8
      Remove from pan and serve with sauce of your choice, such as tartar sauce, piccata sauce, etc.

    Ratings & Reviews:

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    Nutritional Facts for Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish

    Serving Size: 1 (198 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 321.5
     
    Calories from Fat 114
    35%
    Total Fat 12.6 g
    19%
    Saturated Fat 2.7 g
    13%
    Cholesterol 164.7 mg
    54%
    Sodium 302.3 mg
    12%
    Total Carbohydrate 16.8 g
    5%
    Dietary Fiber 0.8 g
    3%
    Sugars 1.2 g
    4%
    Protein 32.8 g
    65%

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