10 Minute Pan-Fried Fish

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.

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