Panfried Fish Fillets
- 15 Minutes Prep 25 Minutes Total
- 6 Servings
- 215 Calories per Serving
Frying is one of the easiest and most popular ways to cook fish.
Ingredient List
- 1 1/2 pounds mild-flavor fish fillets, about 3/4 inch thick
- 1/2 teaspoon salt
- 1/8 teaspoon pepper
- 1 egg
- 1 tablespoon water
- 1/2 cup Gold Medal™ all-purpose flour, cornmeal or grated Parmesan cheese
- Vegetable oil or shortening
Preparation
- Cut fish fillets into 6 serving pieces. Sprinkle both sides of fish with salt and pepper.
- Beat egg and water in shallow bowl until well mixed. Sprinkle flour on waxed paper or a plate. Dip both sides of fish pieces into egg, then coat completely with flour.
- Heat oil (1/8 inch) in 10-inch skillet over medium heat about 2 minutes. Fry fish in oil 6 to 10 minutes, turning once, until fish flakes easily with fork and is brown on both sides. Drain on paper towels.
Tips
- Mild-flavored fish varieties include cod, perch and catfish.
- Turn up the flavor of fried fish by shaking regular salt for 1/2 to 1 teaspoon seasoned salt.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 215
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 11 g | % Value not available |
| Saturated Fat | 2 g | % Value not available |
| Cholesterol | 90 mg | % Value not available |
| Sodium | 300 mg | % Value not available |
| Total Carbohydrate | 5 g | % Value not available |
| Dietary Fiber | 0g | % Value not available |
| Protein | 25 g | % Value not available |
| Vitamin D | Value not available | 14% |
| Calcium | Value not available | 2% |
| Iron | Value not available | 4% |
| Potassium | 330 mg | % Value not available |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Lean Meat 3&½
