Pan-Fried Fish Fillets
Vegetarian Recipe

  • Like 6
  • 17 Minutes
  • Serves 6
  • Easy
  • Medium-High Heat
Pan-Fried Fish Fillets

Recipe's Ingredients

Adjust Servings:
1.5 pounds lean Fish Fillets about 3/4 inch thick
1.2 Eggs
1/2 teaspoon Salt
1/8 teaspoon Pepper
1 tablespoon Water
As needed Vegetable Oil
1/2 cup All-purpose Flour
OR (instead of flour)
1/2 cup Cornmeal
OR (instead of flour)
1/2 cup Parmesan Cheese

Nutritional information for Pan-Fried Fish Fillets

Saturated Fat

Pan-fried Fish Fillets is a quick preparation that can be used for weight-loss diets, eaten by children for lunch, or simply if you are vegetarian. It is a cheap recipe for any age or purpose.

Did you Know?

For best flavor, cook fresh fish within one to two days from purchase.


  • OR (instead of flour)

  • OR (instead of flour)

Steps for Pan-Fried Fish Fillets

1 Minute

Prepare the fish Fillets

Cut the fish fillets into 6 serving pieces. Sprinkle both sides of fish with salt and pepper. If the fish is frozen solid, place it in the refrigerator with 8 hours before cooking.

3 Minutes

Beat the eggs and dip the fillets there

Beat eggs and water in the shallow bowl or pie pan until are well mixed. Sprinkle the flour on waxed paper or a plate. Dip both sides of fish pieces into the egg.

1 Minute

Coat the fish with flour

When you pull out the fish from the beaten eggs, coat it completely with flour.

12 Minutes

Pan-fry the fish fillets

Heat the oil (1/8 inch) in the skillet over medium heat about 2 minutes. Fry the fish in the oil 6 to 10 minutes, turning fish over once, until the fish flakes easily with a fork and is brown on both sides. Drain on paper towels. Enjoy!

Additional Info for Pan-Fried Fish Fillets


 Back to Recipe’s STEPS ↑


Pan-Fried Fish Fillets is part of our seafood dishes which can be made at the speed of light, perfect for fast cooking when you’re hungry. Cooking fish fillets is a great way to have a healthy, simple, and fast dish for brunch.

Content on this recipe…



About Pan-fried Fish Fillets

If you have no idea what to cook next, pan-fried fish fillets are a healthy choice loved by many, no matter the age. Besides the fact is healthy, it has cheap ingredients and is prepared in only 17 minutes. Besides the fish fillet, the rest of the ingredients can be found in any kitchen. This recipe is great for lunch, but sometimes I prepare it for dinner or special occasions. Anyway, it is worth considering it because of the cheap ingredients, no need to go to the store, can also be prepared for special occasions or children, it has tremendous health benefits, it is excellent for slimming diets, and most of all – it is very cheap. You can refrigerate these fillets for up to 2-3 days, not more.




Health Benefits

Due to its health benefits, fish is chosen instead of any other kind of meat. It can lower the risk of several health conditions, including heart disease, stroke, and depression. As Healthline wrote in their article, the health benefits from fish are divided into two categories: lean and fatty. Both are considered nutritious and an essential source of quality protein, but fat fish are considered to be particularly important for health. Not everybody loves the simple taste of fish. Therefore, fish fillets can be a great way to make it likable by every family member.




Fish fillets are great for weight loss

If you are on a slimming diet or just want to burn some belly fat, pan-fried fish fillets can be a great option for you. With only 230 Cal per serving and 3.1g Fat, this dish is a marvel. When my husband had his weight-loss diet, his nutritionist approved it without hesitation. The best part is that it can be served without bread, and it makes you feel full for a longer period of time. 




Notes and Tips

  1. Essential Equipment: shallow bowl or pie pan, 10-inch skillet.
  2. Fish is available whole, drawn, and pan-dressed, but you’ll find it most often in steaks or fillets. You can purchase fresh or frozen, depending on your local store. When you pick fresh fish, the scales should be bright with a sheen, the flesh should be firm and elastic, and there should be no odor. Frozen fish should be tightly wrapped and frozen solid, there should be no discoloration and no odor.
  3. Fish fillets are the sides of the fish, cut lengthwise from the fish, and can be purchased with or without skin. Fillets usually are boneless. However, small bones may be present, so use care and be mindful when eating any fish.


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