Panfried Fish Fillets

Gluten Free
Health score
8%
Panfried Fish Fillets
25 min.
6
175kcal

Suggestions


Are you looking for a quick and delicious meal that the whole family will love? Look no further than these panfried fish fillets! This gluten-free recipe is not only easy to prepare but also packed with flavor, making it a perfect choice for lunch or dinner. In just 25 minutes, you can have a delightful main course that is sure to impress.

Imagine tender, mild-flavor fish fillets, perfectly seasoned and coated to create a crispy, golden-brown exterior. The combination of egg and flour gives the fish a delightful crunch, while the simple seasoning of salt and pepper enhances its natural taste. Whether you choose to serve it with a side of fresh vegetables or a light salad, this dish is versatile enough to complement any meal.

With only 175 calories per serving, you can indulge without the guilt. Plus, the recipe is designed to serve six, making it ideal for family gatherings or a cozy dinner with friends. The caloric breakdown shows a healthy balance of protein, fat, and minimal carbs, ensuring you’re fueling your body with nutritious ingredients.

So, gather your ingredients and get ready to enjoy a satisfying and wholesome dish that brings the taste of the sea right to your table. Your taste buds will thank you!

Ingredients

  • 1.5 pounds fish fillet 
  • 0.5 teaspoon salt 
  • 0.1 teaspoon pepper 
  •  eggs 
  • tablespoon water 
  • 0.5 cup parmesan cheese all-purpose grated
  • serving vegetable oil 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cut fish fillets into 6 serving pieces.
  2. Sprinkle both sides of fish with salt and pepper.
  3. Beat egg and water in shallow bowl until well mixed.
  4. Sprinkle flour on waxed paper or a plate. Dip both sides of fish pieces into egg, then coat completely with flour.
  5. 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.
  6. Drain on paper towels.

Nutrition Facts

Calories175kcal
Protein59.89%
Fat37.56%
Carbs2.55%

Properties

Glycemic Index
5.33
Glycemic Load
0.01
Inflammation Score
-3
Nutrition Score
11.996521681871%

Nutrients percent of daily need

Calories:175.16kcal
8.76%
Fat:7.29g
11.22%
Saturated Fat:2.54g
15.88%
Carbohydrates:1.11g
0.37%
Net Carbohydrates:1.1g
0.4%
Sugar:0.03g
0.04%
Cholesterol:91.23mg
30.41%
Sodium:409.14mg
17.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.17g
52.33%
Selenium:52.57µg
75.1%
Vitamin B12:1.97µg
32.82%
Phosphorus:260.2mg
26.02%
Vitamin D:3.7µg
24.69%
Vitamin B3:4.44mg
22.19%
Potassium:368.51mg
10.53%
Vitamin B6:0.2mg
10.15%
Calcium:89.49mg
8.95%
Magnesium:34.52mg
8.63%
Vitamin B2:0.13mg
7.87%
Folate:31.17µg
7.79%
Vitamin B5:0.69mg
6.92%
Vitamin K:6.11µg
5.82%
Zinc:0.83mg
5.54%
Vitamin E:0.76mg
5.1%
Copper:0.09mg
4.74%
Iron:0.81mg
4.48%
Vitamin B1:0.05mg
3.45%
Manganese:0.06mg
2.85%
Vitamin A:111.91IU
2.24%