Pan Fried Fish Recipe

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Pan Fried Fish
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  1. Unwrap fish but leave it on the butcher paper. Season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.
  2. In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 428.46 Kcal (1794 kJ)
Calories from fat 94.33 Kcal
% Daily Value*
Total Fat 10.48g 16%
Cholesterol 116.21mg 39%
Sodium 193.36mg 8%
Potassium 759.04mg 16%
Total Carbs 23.75g 8%
Dietary Fiber 0.94g 4%
Protein 54.14g 108%
Iron 0.3mg 2%
Calcium 33mg 3%
Amount Per 100 g
Calories 134.24 Kcal (562 kJ)
Calories from fat 29.55 Kcal
% Daily Value*
Total Fat 3.28g 16%
Cholesterol 36.41mg 39%
Sodium 60.58mg 8%
Potassium 237.8mg 16%
Total Carbs 7.44g 8%
Dietary Fiber 0.29g 4%
Protein 16.96g 108%
Iron 0.1mg 2%
Calcium 10.3mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.3
  • 10

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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