Citrus Pan Fried Fish
Serves
4
Cost/Serving
2.31
Serving Size: 1 fish filet
Ingredients
- 4 fish filets (cod, salmon, tilapia)
- 3 tablespoons all purpose flour
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon salt
- 2 tablespoons oil (canola or vegetable)
- 1 lemon, lime, or orange
- Optional 1 teaspoon dried herb or seasoning (basil, lemon pepper, oregano)
Instructions
- Thaw fish, if frozen.
- On a plate or in a shallow bowl, stir together flour, garlic powder, black pepper, and salt.
- Heat oil in a large skillet over medium heat.
- Coat each side of the fish filets in the flour mixture. Place the coated fish in the skillet.
- Cook fish until golden brown on the bottom, about 3-5 minutes. Turn fish over. Sprinkle with dried herb or seasoning, if desired. Cook for 3-5 minutes more, until the internal temperature of the fish is 145 degrees F.
- Heat the lemon, lime, or orange in the microwave for 10 seconds. Cut in half. Squeeze the juice on top of the fish.
Tips
Fish filets vary in size. Thicker filets will take longer to cook.
Recipe nutrition facts analyzed using 3 ounce filets of tilapia.
Nutrition Facts
4 Servings Per RecipeServing Size: 1 fish filet
Amount Per Serving
Calories 170
- % Daily Value*
- Total Fat 9g
- 12%
- Saturated Fat 1g
- 5%
- Trans Fat 0g
- Cholesterol 45mg
- 15%
- Sodium 190mg
- 8%
- Total Carbohydrates 6g
- 2%
- Dietary Fiber 0g
- 0%
- Total Sugars 0g
- Includes 0g Added Sugars
- 0%
- Protein 18g
- Vitamin D 3mcg
- 15%
- Calcium 12mg
- 0%
- Iron 1mg
- 6%
- Potassium 288mg
- 6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently available for the recipe. We will be updating the information shortly.
