Crispy Olive Oil Pan-Fried Fish with Panko Crust
Craving perfectly cooked, crispy fish without the guilt of deep frying? This recipe is your answer! Using just 1 to 2 tablespoons of heart-healthy olive oil, you can create a delightful pan-fried fish dish in under 6 minutes. The combination of panko breadcrumbs, cornstarch, and Parmesan cheese results in a light, crunchy crust that brings out the subtle flavors of your favorite white fish such as halibut, flounder, or cod. Ideal for those looking to reduce oil consumption while still enjoying a satisfying and flavorful meal, this dish is both nutritious and easy to prepare. Serve it alongside your favorite dipping sauce for a complete dining experience.
N/A
Servings
200
Calories
9
Ingredients
Ingredients
Panko breadcrumbs
1/3 cup (none)
Cornstarch
1 tablespoon (none)
Parmesan cheese
1 tablespoon (grated)
Egg
1 (beaten)
Fish fillets (e.g., halibut)
2 (5 ounce each) (cut into fillets)
Olive oil
1-2 tablespoons (none)
Old Bay Seasoning
to taste (none)
Salt
to taste (none)
Pepper
to taste (none)
Instructions
1
In a shallow dish, combine the panko breadcrumbs, cornstarch, and grated Parmesan cheese until well mixed.
2
In another shallow dish, crack the egg and beat it vigorously with a fork until fully blended.
3
Season the fish fillets on both sides with Old Bay seasoning, salt, and pepper, or your preferred seasoning blend.
4
Carefully dip each seasoned fish fillet in the beaten egg, allowing any excess to drip off before proceeding.
5
Dredge each fillet in the panko mixture, ensuring that all sides are thoroughly coated to achieve an even crust. For best results, prepare the fillets no more than 1 hour before cooking.
6
Heat 1 to 2 tablespoons of olive oil in a nonstick skillet over medium heat, ensuring the oil coats the bottom of the pan.
7
Once the oil is hot, gently place the coated fish fillets in the skillet. Cook for about 3 minutes per side, or until the fish is golden brown and cooked through.
8
Remove the fish from the skillet and serve immediately with a sauce of your choice, such as tartar sauce, lemon butter sauce, or a fresh salsa.
Nutrition Information
11
Fat
12.5
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The dish is Crispy Olive Oil Pan-Fried Fish with Panko Crust, a healthy alternative to deep-fried fish.
What types of fish are recommended?
White fish such as halibut, flounder, or cod are ideal for this recipe.
How much olive oil is needed?
You only need 1 to 2 tablespoons of olive oil to fry the fish.
What makes the crust so crispy?
The combination of panko breadcrumbs, cornstarch, and grated Parmesan cheese creates a light, crunchy texture.
How long does it take to cook the fish?
The fish cooks quickly, taking about 3 minutes per side for a total of approximately 6 minutes.
Can I substitute panko breadcrumbs?
While panko provides the best crunch, you can use regular breadcrumbs if necessary.
Is this fish recipe healthy?
Yes, it uses heart-healthy olive oil and minimal frying oil compared to traditional deep frying.
What is the calorie count per serving?
Each serving contains approximately 200 calories.
How much protein is in this dish?
This recipe provides 12.5 grams of protein per serving.
Is deep frying required?
No, this is a pan-fried recipe that uses a very small amount of oil.
What heat setting should I use for the skillet?
The skillet should be heated over medium heat.
What seasoning is suggested for the fish?
Old Bay seasoning, salt, and pepper are used to flavor the fillets.
Can I prepare the fish fillets in advance?
Yes, you can bread the fillets up to 1 hour before cooking for the best results.
What sauces go well with this fish?
Recommended sauces include tartar sauce, lemon butter sauce, or fresh salsa.
Why is cornstarch used in the breading?
Cornstarch helps to create a lighter, crisper crust on the fish.
Is Parmesan cheese necessary?
It adds flavor and helps the crust crisp up, but can be omitted if you have a dairy restriction.
How many fillets does this recipe use?
The recipe uses 2 fillets, each weighing approximately 5 ounces.
What type of skillet should I use?
A nonstick skillet is recommended to ensure the crust stays on the fish and doesn't stick to the pan.
Can I use frozen fish?
Yes, but ensure the fish is completely thawed and patted dry before seasoning.
How do I know when the fish is fully cooked?
The fish is done when the crust is golden brown and the meat is opaque and flakes easily.
What is the fat content in this recipe?
There are 11 grams of fat per serving.
Is there any sugar in this recipe?
No, this recipe contains no added sugar.
Can I use a different oil instead of olive oil?
You can use other oils like avocado or vegetable oil, though olive oil is chosen for its health benefits.
How many ingredients are in this recipe?
There are a total of 9 ingredients required.
What should I do if I don't have Old Bay seasoning?
You can use any preferred seasoning blend like lemon pepper or paprika.
Should the egg be beaten?
Yes, the egg should be beaten vigorously with a fork until fully blended.
How do I ensure an even crust?
Ensure you dredge each fillet thoroughly in the panko mixture on all sides.
Is this recipe quick to make?
Yes, it is tagged as a quick meal and takes very little time to prep and cook.
What is the first step of the instructions?
The first step is to combine panko, cornstarch, and Parmesan in a shallow dish.
Can I bake the fish instead?
This recipe is designed for pan-frying, but you could bake it, though the texture may be less crispy.