1/1 Photo of 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.
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- 1Combine panko, cornstarch, and Parmesan in a shallow dish.
- 2Place egg in another shallow dish and beat 10 times with a fork.
- 3Season fish fillets with seasoning of your choice such as Old Bay, Greek, Blackening, etc, salt, and pepper.
- 4Dip fish fillets in egg, letting excess drip back into the dish.
- 5Dredge fillets in Panko mixture, making sure to coat all sides. Do this no more than 1 hour before cooking.
- 6Heat 1 or 2 Tablespoons oil in a nonstick skillet over medium heat; add fish fillets.
- 7Saute until golden brown, about 3 minutes per side.
- 8Remove from pan and serve with sauce of your choice, such as tartar sauce, piccata sauce, etc.
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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
- Total Fat 12.6 g
- Saturated Fat 2.7 g
- Cholesterol 164.7 mg
- Sodium 302.3 mg
- Total Carbohydrate 16.8 g
- Dietary Fiber 0.8 g
- Sugars 1.2 g
- Protein 32.8 g