Pan Fried White Fish Fillets

2012-10-31
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 12m
  • Ready In : 22m
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Nutritional Info

This information is per serving.

  • Calories

    165
  • Calories from Fat

    50
  • Total Fat

    5g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    60mg
  • Sodium

    220mg
  • Carbohydrates

    6g
  • Dietary Fiber

    0g
  • Sugar

    0g
  • Protein

    24g
  • Serving Size

    About 4 oz (113g) with sauce

Pan Fried White Fish Fillets are ready in about 15 minutes, have less calories than deep-fried fish, and can be prepared dozens of ways by adding different seasonings to the fish fillets and flour.

White fish is low in calories and a good source of complete protein. While this recipe uses white fish, you can use any fish fillet.

Cooking Time

Cooking time increases with fish fillet thickness and the temperature of the oil. Thin fillets like soul only need 1 to 2 minutes per side. Thicker fillets, 3/4 to 1 inch, like tilapia loins, cod, and salmon need 2 to 3 minutes per side.

Like any fish, overcooking dries out the fish and undercooking can increase the risk of bacterial contamination.

Fish is cooked through when you can easily flake it using a knife or fork.

Nutrition Values

Fish fillet calories varies from 95 calories for a 4-ounce serving of cod (raw weight) to 205 calories for Atlantic salmon. Sockeye salmon has about 160 calories per 4-ounce serving.

Nutrition values were update 8-13-2017 using tilapia fillets.

Ingredients

  • 4 white fish fillets (about 1lb., 450 g)
  • 1/4 cup (30 g) all purpose flour
  • 1/4 teaspoon (1.25 ml) Kosher Salt
  • Fresh ground black or white pepper
  • Pinch of cayenne pepper (optional)
  • 1-2 tablespoons (15-30 ml) olive oil or vegetable oil
  • For optional white wine sauce
  • 1/2 cup (60 ml) dry white wine
  • 1 tablespoon (15 ml) capers rinsed
  • 1 tablespoon (15 ml) reserved seasoned flour from coating fish

Method of Preparation

Step 1

Combine flour, salt, and peppers in a large plastic bag or dish. Rinse and pat dry fish fillets using paper towels.

Step 2

Dredge the fish fillets in flour or coat using the plastic bag. Coat all sides and shake off excess flour. Place coated fish on a plate until ready to fry.

Step 3

In a large frying pan, heat oil over medium high heat to 350° to 375°F (about 1 to 2 minutes). Carefully add fish fillets to hot oil. Fry 2 to 4 minutes per side depending on thickness. Transfer fried fish to a plate or tray covered with paper towels.

Step 4

For Sauce

Step 5

Add the wine to the pan and stir to deglaze. Add the flour stirring until smooth. Add the capers and cook stirring 10 to 15 seconds to heat through. Plate up the fish and serve covered with sauce.