A well-dried fish fillet (or small whole fish), seared in hot oil, usually skin side down until crisp, then flipped for a minute or two. Sometimes the garlic is fried first, or garlic butter is spooned over the fish, with lemon at the end; sometimes squid is seared after it in the same pan.
Pat the fish thoroughly dry with paper towels and sprinkle the salt over the top.
2
Heat the olive oil in a heavy pan over high heat.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
3
Lay the fish in the pan in a single layer and fry 4 minutes.
StoveFrying pan
4
Flip gently and fry 1 minute more.
Stove
276calories
30 gprotein
0 gcarbs
16 gfat
● protein 45%● carbs 0%● fat 55%
Per serving (178 g), of 4 servings
A button hides that part of the recipe, in print too. Another click brings it back. The choice is kept for this recipe.
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
By the steps, as the recipe is built now: another version or addition can change the list.
Possible additions: Seared squid · Paprika for the squid · Marinated in soy marinade (20) · Lemon juice in the marinade · salt · black pepper · Smoked paprika · garlic · Thyme sprigs in the oil · Rosemary sprigs in the oil · Butter for basting · Lemon juice · White wine pan sauce · Butter for the wine sauce · Marinade reduced in the pan into a glaze (1–2) · Lemon zest · Parsley · Dill · Served on the side (with fresh bread) · Lime for squeezing · Sesame seeds for sprinkling · Scallions for sprinkling · Spinach wilted in the same pan · Butter for the spinach · Oregano · Red bell pepper · Yellow bell pepper · carrot · Green beans · Stock for the vegetables · Lemon butter pan sauce · Finishing in the oven (minutes) (10) · Steamed zucchini · Steamed vegetables on the side (minutes) (3–4) · Salt for the vegetables · Black pepper for the vegetables · Cilantro · Salt and pepper · White pepper · Capers in the sauce · Fish back in the sauce (2 minutes) · Green beans boiled and fried with garlic, as a bed for the fish (minutes) (4–5) · Turmeric · Hot pepper in the marinade · Butter for searing · Marinade thickened with cornstarch · Cumin · Sauce over the fish in the pan (minutes) (2) · Olives for sprinkling
Seared Sea Bass Fillet in Tomato, Pepper and Olive Sauce
Butter Salmon Fillet
Sardines in Olive Oil with Garlic and Lemon
Pan-Seared Sea Bream Fillet and Calamari with Garlic and Lime
Trout Fillet with Lemon and Herbs
Fish Fillet in White Wine and Lemon Sauce
Homemade Salmon Teriyaki
Soy-Ginger Tuna Steak
Miso Salmon
Grilled Fresh Tuna with Lemon and Olive Oil Sauce
Salmon in Lemon Butter with Spinach
Pan-Fried Salmon Steak with Green Salad and Avocado