10 Minute Pan-Fried Fish

2016-08-26
  • Yield : 2
  • Servings : 2
  • Prep Time : 5m
  • Cook Time : 5m
  • Ready In : 10m

It doesn’t have to take hours of preparation and cooking to enjoy a healthy home cooked meal. You can have Pan-Fried fish fillets on your table in about 10 minutes including prep time!

Unlike deep fried fish that can take 15 minutes or more to heat the oil, this low fat recipe provides a light, crisp crust fried in 2 teaspoons of oil in just minutes. Your actual cooking time will depend on the thickness of your fish fillets and pan temperature.

The tilapia fillet in the photo are about 3/4″ thick (19 mm) and takes about 3 minutes per side to cook. Thinner fillets can be ready in 3 to 4 minutes total.

White fish is a good source of low calorie protein takes just minutes to cook compared to beef, pork, and poultry.

The pictured meal includes shell pasta with turkey sausage tomato sauce, frozen peas, and a simple Roma tomato and cucumber salad. This sample meal provides over 18 ounces of food with 565 calories, 10 grams of fiber, and 42 grams of protein. One fast food deep-fried fish sandwich has about 500 calories with much higher sodium and less fiber and protein.

Click on this link for more information about this 700 Calorie Meal.

Variations

Use any white or red fish fillet for this recipe.

Season the fillets and flour to taste using any combination of your favorite spices.

For gluten-free fish substitute corn meal for the flour.

Ingredients

  • 8 oz. (225 g) white fish fillets like tilapia (2 fillets)
  • 1 tablespoon (15 ml) all-purpose flour
  • 1/8 teaspoon (.0625 ml) kosher salt to taste
  • Fresh ground black pepper or ground white pepper to taste.
  • Pinch of paprika
  • Cayenne pepper to taste (optional)
  • Pinch of dried thyme or other spice
  • 2 teaspoons (10 ml) avocado or canola oil

Method of Preparation

Step 1

In a large plate or bag combine flour and spices. Pat fish fillets dry using paper towels if necessary. Heat oil in a large non-stick skillet over medium high heat to about 350°F (175°C).

Step 2

Season fillets with salt if desired). Dredge fish fillets to coat with flour or place fillets in plastic bag and shake to coat. Arrange fillets in hot skillet, cover and fry about 3 minutes. Turn and fry another 2 minutes or until cooked through and fillets easily flake apart.

Related Recipes:
  • High Protein Turkey & Mushroom Chili

  • Pan-Fried Zucchini

  • 20 Calorie Aioli

  • Reduced Calorie Tartar Sauce

  • Chocolate Nut Clusters

Nutritional Info

This information is per serving.

  • Calories

    180
  • Calories From Fat

    65
  • Total Fat

    7g
  • Saturated Fat

    2g
  • Trans Fat

    0g
  • Cholesterol

    30mg
  • Sodium

    200mg
  • Carbohydrates

    3g
  • Dietary Fiber

    0g
  • Sugar

    0g
  • Added Sugar

    0g
  • Protein

    26g
  • Serving Size:

    1 fish fillet