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
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
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!