Is Pan Fried Fish Healthy?

Fish is a low-fat source of protein and white-fleshed fish is exceptionally low in fat. Fish is a good source of Omega-3 fatty acids , which aids cardiovascular health . We do not produce omega-3 fatty acids, so we must get them through the food we eat. Fish is considered a heart healthy food because it is packed with protein, vitamins and nutrients that can lower blood pressure and reduce the risk of heart attack or stroke. It may boost brain function and reduce mental decline.

What are the benefits of Omega-3 Fatty Acids?

Omega 3 Fatty Acids have many benefits to health including lowering the risk of heart attack and strokes by lowering blood pressure. They may decrease the risk of depression , ADHD , Alzheimer’s and other conditions. All fish contain omega-3 fatty acids, but fatty fish like salmon, trout, sardines, herring and tuna contain the most ( source .)

What is mercury and what does it have to do with fish?

Mercury is a highly toxic heavy metal that can damage the central nervous symptom and has been linked to high blood pressure and increased fish of heart attacks.. It is even more of a health concern for pregnant women or women who may become pregnant, nursing mothers and young children. Fish and shellfish absorb mercury due to water pollution and it then becomes concentrated in their bodies. Species that are higher on the food chain and therefore live longer such as marlin, tuna, shark, swordfish and king mackerel contain higher concentrations of mercury. Studies have shown that eating a lot of larger species of fish is linked to higher levels of mercury in humans . The health benefits of fish outweigh the risks of mercury exposure as long as you eat it in moderation and stick to the lower level species.

Can you make this ahead?

We do not recommend making this recipe ahead of time because the fish is very lean and delicate and will fall apart and dry out when reheated.

What do I do with leftover fried fish?

If you do have leftovers we suggest serving the fish cold, flaked over a salad. Another idea for leftover fish is to serve in a manner akin to pickled fish smorrebrod : Serve over pumpernickel or rye toast, cream cheese with lots of pickled onions and a little of the pickling liquid. Garnish with dill.

Pan Fried Fish

Description

Is fish on regular rotation in your house? If not, it absolutely should be for many many reasons. This Pan Fried Fish is the perfect recipe to try whether you’re a fish-newbie or a seasoned fish-pro. It’s ready in under 20 minutes.

Ingredients

Scale

4 fish fillets, such as cod or tilapia, about 5 ounces each, patted dry
1/2 teaspoon salt
Freshly ground pepper to taste
1/3 cup rice flour or all-purpose flour
2 tablespoons unsalted butter
1 tablespoons avocado oil or organic canola oil
1 cup purchased Pineapple Salsa (preferably refrigerated) or Caper Sauce (recipe below)

Cook Mode Prevent your screen from going dark

Instructions

Lay fish on work surface or plate. Sprinkle on both sides with salt and pepper.
Place rice flour in a shallow dish. Dredge the fish in the flour and shake to remove excess.
Melt butter in a large skillet in a large heavy skillet over medium-high heat. Add oil and then carefully add fish fillets. Cook, adjusting heat as necessary to prevent the butter from burning. Carefully flip the fish over when it is golden on the bottom, 1 to 3 minutes.
Continue cooking until the fish is opaque all the way through, 30 seconds to 2 minutes longer, depending on thickness.
Serve immediately with pineapple salsa or transfer to a plate and tent with foil while making the caper sauce.

Notes

Pineapple salsa can be found with refrigerated tortillas and guacamole in the deli section of large supermarkets and health food stores. If you can’t find it fresh, it will be with the jarred salsas. Go with a brand that has less than 80 mg sodium per serving (like Desert Pepper Trading Company’s Pineapple Salsa) and is made without added sugar or with added sugar further down on the ingredient list. The further down it is, the less there is.

Tip: To Make Caper Sauce: Wipe out skillet but do not wash it. Return the skillet to medium heat. Add 1 tablespoons butter and 2 tablespoons chopped shallot, and cook until the shallot is tender, about 1 minute. Add the ½ cup white wine, increase heat to high and cook until the sauce is reduced to a glaze, about 30 seconds. Remove from the heat and swirl in 1 tablespoon butter. Add 2 teaspoons chopped capers and two tablespoons parsley and 1 tablespoons butter and swirl the pan. Serve the fish with the sauce.

Prep Time: 5 mins
Cook Time: 10 mins
Category: Main Course
Method: Sauté
Cuisine: American

Nutrition

Serving Size: 1 filet fish and 2 tablespoons sauce
Calories: 162
Sugar: 4 g
Sodium: 879 mg
Fat: 7 g
Saturated Fat: 1 g
Unsaturated Fat: 2 g
Trans Fat: 0 g
Carbohydrates: 8 g
Fiber: 1 g
Protein: 18 g
Cholesterol: 79 mg