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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Food Trivia

Frank Mars invented the Snickers chocolate bar. He named it Snickers after his favourite horse.

Food Joke

This is an excerpt from Dave Barry's book A Guide to Guys. On the differences between men and women... Let's say a guy named Roger is attracted to a woman named Elaine. He asks her out to a movie; she accepts; they have a pretty good time. A few nights later he asks her out to dinner, and again they enjoy themselves. They continue to see each other regularly, and after a while neither one of them is seeing anybody else. And then, one evening when they're driving home, a thought occurs to Elaine, and, without really thinking, she says it aloud: "Do you realize that, as of tonight, we've been seeing each other for exactly six months?" And then there is silence in the car. To Elaine, it seems like a very loud silence. She thinks to herself: Geez, I wonder if it bothers him that I said that. Maybe he's been feeling confined by our relationship; maybe he thinks I'm trying to push him into some kind of obligation that he doesn't want, or isn't sure of. And Roger is thinking: Gosh. Six months. And Elaine is thinking: But, hey, I'm not so sure I want this kind of relationship, either. Sometimes I wish I had a little more space, so I'd have time to think about whether I really want us to keep going the way we are, moving steadily toward ... I mean, where are we going? Are we just going to keep seeing each other at this level of intimacy? Are we heading toward marriage? Toward children? Toward a lifetime together? Am I ready for that level of commitment? Do I really even know this person? And Roger is thinking: ... so that means it was... let's see... February when we started going out, which was right after I had the car at the dealer's, which means ... lemme check the odometer ... Whoa! I am way overdue for an oil change here. And Elaine is thinking: He's upset. I can see it on his face. Maybe I'm reading this completely wrong. Maybe he wants more from our relationship, more intimacy, more commitment; maybe he has sensed -- even before I sensed it -- that I was feeling some reservations. Yes, I bet that's it. That's why he's so reluctant to say anything about his own feelings. He's afraid of being rejected. And Roger is thinking: And I'm gonna have them look at the transmission again. I don't care what those morons say, it's still not shifting right. And they better not try to blame it on the cold weather this time. What cold weather? It's 87 degrees out, and this thing is shifting like a darn garbage truck, and I paid those incompetent thieves $600. And Elaine is thinking: He's angry. And I don't blame him. I'd be angry, too. I feel so guilty, putting him through this, but I can't help the way I feel. I'm just not sure. And Roger is thinking: They'll probably say it's only a 90-day warranty. That's exactly what they're gonna say, the scumballs. And Elaine is thinking: Maybe I'm just too idealistic, waiting for a knight to come riding up on his white horse, when I'm sitting right next to a perfectly good person, a person I enjoy being with, a person I truly do care about, a person who seems to truly care about me. A person who is in pain because of my self-centered, schoolgirl romantic fantasy. And Roger is thinking: Warranty? They want a warranty? I'll give them a darn warranty. I'll take their warranty and stick it right up their ... "Roger," Elaine says aloud. "What?" says Roger, startled. "Please don't torture yourself like this," she says, her eyes beginning to brim with tears. "Maybe I should never have ... Oh my, I feel so ..." "What?" says Roger. "I'm such a fool," Elaine sobs. "I mean, I know there's no knight. I really know that. It's silly. There's no knight, and there's no horse." "There's no horse?" says Roger. "You think I'm a fool, don't you?" Elaine says. "No!" says Roger, glad to finally know the correct answer. "It's just that ... It's that I ... I need some time," Elaine says. (There is a 15-second pause while Roger, thinking as fast as he can, tries to come up with a safe response. Finally.

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