Easy Pan-Fried Fish Fillet

4.6
(7)

This is a very easy method to make any type of fish fillets. Choose mild-flavored fish - flounder, halibut, cod, catfish, or tilapia are great candidates.

1
Prep Time:
10 mins
Cook Time:
5 mins
Total Time:
15 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 4 (5 ounce) mild white fish fillets

  • 1 lemon, juiced

  • salt to taste

  • 4 tablespoons all-purpose flour

  • 1 teaspoon Chinese five-spice powder

  • 4 tablespoons canola oil

  • 1 tablespoon sesame oil (Optional)

Directions

  1. Wash fish fillets under running cold water and dry with a paper towel. Drizzle with lemon juice and season with salt on both sides.

  2. Combine flour and Chinese five-spice powder in a shallow bowl. Dip fish fillets into the flour mixture so they are covered on both sides.

  3. Heat canola and sesame oils in a large skillet over medium heat. Add fish to hot oil and pan-fry for 2 to 3 minutes. Carefully turn and continue cooking until fish flakes easily with a fork, 2 to 3 minutes more.

Cook's Notes:

I use 2 spatulas to turn the fish.

Instead of salt, you can also marinate the fish in fish sauce for a little bit before pan-frying.

Nutrition Facts (per serving)

306 Calories
19g Fat
10g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 306
% Daily Value *
Total Fat 19g 24%
Saturated Fat 2g 9%
Cholesterol 61mg 20%
Sodium 126mg 5%
Total Carbohydrate 10g 3%
Dietary Fiber 2g 5%
Protein 26g
Vitamin C 23mg 114%
Calcium 39mg 3%
Iron 1mg 8%
Potassium 319mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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