Panfried Fish Fillets

Gluten Free
Health score
9%
Panfried Fish Fillets
25 min.
6
278kcal

Suggestions


Are you ready to elevate your lunch or dinner with a delightful dish that’s both simple and satisfying? Look no further than these panfried fish fillets! This gluten-free recipe is perfect for those who want to enjoy a delicious meal without the hassle of complicated preparations. In just 25 minutes, you can serve up to six people with a dish that’s not only flavorful but also packed with protein.

The mild flavor of the fish fillets pairs beautifully with a crispy coating, achieved by dipping them in a light egg wash and then coating them with your choice of flour, cornmeal, or even grated Parmesan cheese for an extra kick. The result is a golden-brown exterior that gives way to tender, flaky fish inside, making it a perfect main course for any occasion.

Whether you’re looking for a quick weeknight dinner or a special meal to impress your guests, these panfried fish fillets are sure to please. Serve them alongside your favorite vegetables or a fresh salad for a complete meal that’s both nutritious and delicious. With a caloric breakdown that emphasizes protein while keeping carbs to a minimum, you can indulge without the guilt. Dive into this culinary adventure and enjoy the satisfying crunch and rich flavors of perfectly panfried fish!

Ingredients

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

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

Calories278kcal
Protein37.41%
Fat61%
Carbs1.59%

Properties

Glycemic Index
5.33
Glycemic Load
0.01
Inflammation Score
-3
Nutrition Score
13.162173853296%

Nutrients percent of daily need

Calories:278.3kcal
13.91%
Fat:18.96g
29.17%
Saturated Fat:4.32g
27%
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%
Vitamin K:27.57µg
26.25%
Phosphorus:260.2mg
26.02%
Vitamin D:3.7µg
24.69%
Vitamin B3:4.44mg
22.19%
Vitamin E:1.72mg
11.46%
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%
Zinc:0.83mg
5.54%
Copper:0.09mg
4.74%
Iron:0.81mg
4.5%
Vitamin B1:0.05mg
3.45%
Manganese:0.06mg
2.85%
Vitamin A:111.91IU
2.24%