Pan fried fish tastes amazing. It’s crispy on the outside, soft and juicy inside; just the way everyone likes it. It’s a very healthy meal that obviously has natural fish oil which has a lot of health benefits.
It’s a high protein dish that has around 30g of protein in less than 200 calories. Fish is also very satiating which makes you full in a smaller number of calories. Perfect for if you are trying to lose weight or just maintain the healthy weight.
How to make the fish crispy
First thing to consider to make your pan fried fish crispy is using a thicker and heavier pan. Do not use a thin pan as it will cause the fish burn and not cooked well.
Do not try to forcefully move or turn the fish before it’s ready. Wait until one side turns golden in color. You can check if it’s ready to turn by gently pushing the fish. If the fish is not sticking to the pan anymore, it’s ready to turn.
Remember to heat the pan enough before putting the oil.
Best types of fish to pan-fry
I have used the rainbow trout for this recipe. To pan-fry a fish, you need to choose the one stays firm and doesn’t break down when cooked. Here is the list of fish that you can pan-fry.
- Salmon
- Trout
- Tilapia
- Barramundi
- Snapper
- Pomfret
- Cod
- Halibut
- Basa
- Ling
Pan-frying fish with butter
You can also pan-fry with butter instead of oil. Cooking with butter gives it a softer and creamy feel. The buttery flavor tastes amazing and it blends really well with the natural flavor of the fish.
Recipe
Pan Fried Fish Recipe (Crispy) (VIDEO)
Ingredients
- 400 g fish
- 2 tbsp cumin and coriander powder
- 1 tsp turmeric powder
- 1 tsp salt
- 1 tbsp paprika
- 1 tbsp lemon juice
- ½ tbsp chilli flakes
- 1 tbsp olive oil
Video
Instructions
- Take a large bowl and put fish cutlets. Add all the dry ingredients and lemon juice.400 g fish, 2 tbsp cumin and coriander powder, 1 tsp turmeric powder, 1 tsp salt, 1 tbsp paprika, 1 tbsp lemon juice, ½ tbsp chilli flakes
- Well marinade all fish and leave for at list 30 mins.
- In a large pan, add oil or oil spray then put all coated fish one by one.1 tbsp olive oil
- Cook one side for 2 to 3 min until it's golden. Then turn them and cook for another 2 to 3 mins.
- Cover the pan for 3 mins. After that take the lid off and cook for 1 to 2 mins.
- Now your fish is ready to serve.
Notes
Nutrition
FAQ
Fish is a protein rich food. On average, fish has 22g of protein per 100g.
