Perfect 1-2 Tablespoons Olive Oil Pan Fried Fish
6 mins (cooking 6)
10 ingredients
2 servings
Worried about deep frying foods? I am. Especially as I've gotten older, I try to look for ways to cut oil especially bad oil in my foods. This recipe makes wonderfully crisp fried fish with minimal oil; for example, 1 Tablespoon olive oil for 2 pieces (4-oz each) fish in less than 6 minutes. Works great for most white fish fish such as halibut, flounder, red snapper, rockfish, mahi mahi, orange roughy, cod, ling cod, and even salmon. It is best with a fish thickness no more than 1 inch.

Categories:  for-1-or-2 , <-15-mins , high-protein , seafood , fish , high-in... , quick , number-of-servings , saltwater-fish , low-carb , low-in... , time-to-make ,
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Serving Size (203.37 g)
Servings 2
Amount per Serving
Calories 425.27 Calories from Fat 180.36
% Daily Value *
Total Fat 20.04g 61.66%
Saturated Fat 3.66g 36.56%
Trans Fat 0.01g %
Cholesterol 69.52mg 46.35%
Sodium 373.03mg 31.09%
Total Carbohydrate 29.05g 19.37%
Dietary Fiber 1.13 g 9.05%
Sugars 2.11 g %
Protein 31.0g 124.01%
Vitamin A 44.87IU% Vitamin C 0.0mg%
Calcium 171.12mg% Iron 2.73mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4