The best way to make pan-fried fish--leaving it tasty and cooked just right.
Prep Time 5 minutesminutes
Cook Time 5 minutesminutes
Total Time 10 minutesminutes
Carbs (g): 7
2white fish fillets
2tablespoonscorn flour (masa)
1 clovegarlic, minced(Or Montreal Steak Seasoning, Cajun Spice Mix, or Mrs. Dash)
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!
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.
Amount Per Serving
Calories 256Calories from Fat 81
% Daily Value*
Saturated Fat 6g30%
Vitamin C 0.5mg1%
* Percent Daily Values are based on a 2000 calorie diet.