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White fish fillet12/20/2023 ![]() The Marine Stewardship Council has a guide to finding seafood from sustainable sources. Frying can increase the fat content of fish and shellfish, especially if they’re cooked in batter.Įating a wide variety of fish helps ensure there are enough fish to eat now and in the future. There is different advice for women who are pregnant or breastfeeding, and children and babies.įish that is steamed, baked or grilled is a healthier choice than fried fish. Most of us should have more fish in our diet, including more oily fish. Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy. That's because fish and shellfish are good sources of many vitamins and minerals. By patting the fish dry you ensure the crust sticks to the fish.A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. The internal temperature should be 145 degrees F.ĭRY THE FISH: Use paper towels to pat the fish dry on both sides especially if your fish was thawed from frozen as there is often excess water. It only takes about 3-4 minutes on each side to cook the fish. Let it sit for about 3-4 minutes without touching it and then it should release from the pan when you use a spatula. SPICES: Spices that are nice to add to the breadcrumb mixture are paprika, chili powder, cumin or za’atar.ĬHEESE: Other cheese that works nicely in this recipe are finely shredded mozzarella or pepper jack cheese.īREADCRUMBS: I enjoy the texture of panko breadcrumbs when I make crusted fish but you could also use regular breadcrumbs.ĬOOK TIME: You want to make sure the skillet is hot and the oil is also hot when you add the fish in. HERBS: Herbs that can be added that are a nice addition are parsley, dill, basil or fresh oregano. NOTES AND TIPS FOR THIS PAN-FRIED FISH RECIPE Serve with tartar sauce, rice and lemon wedges to add a touch of lemon juice to each filet. Once there is hot oil fry the fish skin side down in the vegetable oil for about 2 minutes on each side until golden brown and there is a crispy skin and the fish flakes. PREPARE THE EGG: In another shallow bowl, beat the egg mixture.ĬOAT THE FISH: Dip fish fillets in the flour and shake off the excess flour then dip into the whisked eggs, then the panko/parmesan mixture, and set the fish aside.įRY THE FISH: Heat the non-stick pan – a large skillet or cast iron skillet on medium-high heat and then add the vegetable oil. SEASON THE FISH: Season fish on both sides with salt and pepper.ĪDD FLOUR TO A BOWL: Add the flour to a shallow dish.ĬREATE THE CRUST MIXTURE: In a shallow bowl, add garlic powder, breadcrumbs, Italian seasoning and parmesan cheese. You also can other finely grated mozzarella cheese instead.ĮGG: The egg helps to bind the crust onto the fish. PARMESAN CHEESE: I like to add Parmesan cheese into the crust mixture but if you can’t have dairy you can leave it out. You could use a variety of other spices like paprika, old bay seasoning, oregano, Greek seasoning or thyme. ITALIAN SEASONING: I used Italian seasoning in the crust. ![]() PANKO BREADCRUMBS: I like the texture that panko breadcrumbs creates but you could also use regular breadcrumbs. You also could use finely minced fresh garlic instead. GARLIC POWDER: The crust uses garlic powder to add a slightly garlic flavor but you can leave it out if you want. WHITE FISH OF YOUR CHOICE: Any fresh fish would work for this pan fried fish recipe but the type of fish I especially like tilapia, flounder, catfish, striped bass, or red snapper. WHAT INGREDIENTS ARE IN THIS PAN FRIED FISH If you like a fish fry this is the recipe for you. Serve this with your favorite salad like this Lemon Arugula Salad, these Mediterranean Vegetables or steamed vegetables and lemon wedges. ![]() I love the bread crumbs crust that helps create a crispy outer layer and keeps the fish soft and flaky on the inside. You start by seasoning the fish, then bread it and quickly pan fry it on the stove.įrom start to finish you can have this on the table in under 20 minutes. Pan-frying fish really is so simple and a delicious way to make seafood. Today’s method of making fish is an especially easy way to make fish. Some of my favorite ways to make white fish is this Easy Pan Fried Fish, Air Fryer Cod, Baked Lemon Cod, Baked Parmesan Fish Sticks and this Pan-Fried Cod. ![]() They especially love crispy pan-fried fish. My kids prefer either salmon or a light white fish so I am always coming up with new ways to make it. If you need a seafood dinner on the table in under 15 minutes this is the recipe for you!Īll of my kids enjoy it which makes it an easy, healthy meal that I can put on the table for them. Serve this with lemon wedges, fresh parsley and a side of couscous. This is one of my favorite quick ways to make white fish. Easy Pan Fried Fish creates a nice crust on the outside of the fish and a juicy, flaky inside. ![]()
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