This is one of my favorite ways to prepare any sort of white fish. While you can use tuna and salmon, I think they’re much better cooked other ways.
This is a very adaptable recipe–I share “how I do it” along with a couple of tips that give me great results every time.
Pan-Fried Fish
The best way to make pan-fried fish–leaving it tasty and cooked just right.
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Servings: 2
Calories: 256kcal
Carbs (g): 7
Ingredients
- 2 white fish fillets
- 2 tablespoons corn flour (masa)
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 clove garlic, minced (Or Montreal Steak Seasoning, Cajun Spice Mix, or Mrs. Dash)
- 1 tablespoon vegetable oil
Instructions
- Pat fillets dry and place on a plate or cutting board.
- Sprinkle corn flour (masa) over the fillets, then flip fillets over and wiggle them around so they are totally covered.
- Sprinkle fillets with salt, pepper and garlic (or your favorite combination) — I often use Montreal Steak Seasoning as a close and good substitute. Cajun Spice Mix is also good, as is Mrs. Dash.
- Heat a small amount of vegetable oil in a skillet over almost-high heat until it is sizzling but not smoking.
- Place the fillets in the pan and cook 2 to 5 minutes depending on how thick they are. Bottom should be nicely golden before you flip them. Carefully turn with a broad spatula so the fillets don’t come apart.
- Use an instant-read thermometer to test for doneness after a further 2 to 5 minutes. Insert it into the center of the fillet; when done, it will read 135º F. (download my PDF of all instant-read temperatures). Using a thermometer to check for doneness is the biggest tip I have for cooking fish and having it turn out well.
- Serve and enjoy!
Notes
You can use white or wheat flour, but I like the slightly crunchy texture that the corn flour adds, not to mention the slightly different taste.
Corn flour is usually with the Mexican foods at the grocery — be sure not to get the tortilla mix! You can also use corn meal, but corn flour has a smoother texture.
You can also cook the fillets on the grill — we use our barbecue sheet and have great results. Again, check for doneness with a thermometer.
Nutrition Facts
Pan-Fried Fish
Amount Per Serving
Calories 256
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 6g30%
Cholesterol 85mg28%
Sodium 234mg10%
Potassium 513mg15%
Carbohydrates 7g2%
Sugar 0g0%
Protein 34g68%
Vitamin C 0.5mg1%
Calcium 17mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
P.S. There are complete directions — with photos — for filleting fish in The Boat Galley Cookbook.
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The Jedi Fisherman says
love the page
The Boat Galley says
Thank you!
Tory Fine says
Have you tried coconut flour? Wondering if that would be good too!
The Boat Galley says
I haven’t, but I bet it would be good.
Lisa Witty Bromund says
I love this page too!! Getting so many tips for when we do the Loop! We use Paul Perdhommes seafood magic. Sprinkle on both sides of the fillet, wrap it in foil and throw it on the grill. Saves on clean up and really tasty.
Linda Stevenson says
I like to place filets in a pan with butter and a little oil. Then I cover the filet in pulverized almonds (or any nut) and press them into the filet with the back of a spoon. Flip with a spatula and repeat. I’ll cover the pan with a lid as needed to be sure the fish is cooked through and to reduce splatter. I prefer nuts to help reduce the carbs from bread crumbs/ flours. Sometimes I’ll also add flaked coconut!