Pan-Fried Fish

Pan-Fried Fish requires approximately 20 minutes from start to finish. This recipe serves 4 and costs $3.15 per serving. Watching your figure? This gluten free and pescatarian recipe has 373 calories, 25g of protein, and 23g of fat per serving. This recipe from Tessa the Domestic Diva has 7 fans. It works well as a main course. Head to the store and pick up olive oil, brown rice flour, milk, and a few other things to make it today. Taking all factors into account, this recipe earns a spoonacular score of 80%, which is awesome. If you like this recipe, take a look at these similar recipes: Lake to Table: Pan Fried Pan Fish, Pan Fried Fish, and Pan-Fried Fish with Cauliflower.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

¼ cup avocado oil (or less depending on your pan)

½ cup brown rice flour

1 teaspoon garlic powder

2 tablespoons any milk

2 tablespoons olive oil

1 teaspoon dried oregano

1 teaspoon salt

1½ teaspoon smoked paprika

1 pound white fish fillets (I like tilapia, catfish, snapper, Dover sole, or striper)

Equipment:

whisk

frying pan

Cooking instruction summary:

Whisk the milk and olive oil together (this mimics eggs, which you could do instead if you like).Whisk the dry ingredients together.Dredge the fish fillets in the milk/oil emulsion and then in the breading.Heat the oil in a large skillet over mediumWhen the oil is hot, place the fish in the pan.When golden brown, flip and brown the other side.Serve with a squeeze of lemon.

 

Step by step:


1. Whisk the milk and olive oil together (this mimics eggs, which you could do instead if you like).

2. Whisk the dry ingredients together.Dredge the fish fillets in the milk/oil emulsion and then in the breading.

3. Heat the oil in a large skillet over medium

4. When the oil is hot, place the fish in the pan.When golden brown, flip and brown the other side.

5. Serve with a squeeze of lemon.


Nutrition Information:

Quickview
373k Calories
24g Protein
23g Total Fat
16g Carbs
29% Health Score
Limit These
Calories
373k
19%

Fat
23g
36%

  Saturated Fat
3g
22%

Carbohydrates
16g
6%

  Sugar
0.66g
1%

Cholesterol
57mg
19%

Sodium
646mg
28%

Get Enough Of These
Protein
24g
49%

Selenium
47µg
68%

Manganese
0.88mg
44%

Vitamin B12
1µg
30%

Vitamin B3
5mg
29%

Phosphorus
271mg
27%

Vitamin D
3µg
24%

Vitamin B6
0.37mg
18%

Magnesium
56mg
14%

Vitamin E
2mg
13%

Potassium
441mg
13%

Vitamin B1
0.14mg
10%

Vitamin B5
0.92mg
9%

Vitamin K
9µg
9%

Folate
32µg
8%

Iron
1mg
8%

Vitamin A
390IU
8%

Copper
0.15mg
7%

Vitamin B2
0.11mg
7%

Zinc
0.96mg
6%

Fiber
1g
6%

Calcium
32mg
3%

covered percent of daily need
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Related Videos:

Pan Fried Red Snapper With Lemon Butter Cream Sauce | Fish Recipes | Varun Inamdar

 

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