Italian Pan Fried Fish
User Reviews
4.8
20 reviews
Excellent
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Prep Time
15 mins
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Cook Time
10 mins
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Total Time
25 mins
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Servings
4 servings
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Calories
175 kcal
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Course
Main Course
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Cuisine
Italian
Italian Pan Fried Fish
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Italian Pan Fried Fish, an easy, simple delicious and healthy fish recipe, 4 ingredients make this dish a family favorite fish dish.
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Ingredients
- 2 tablespoons olive oil
- 1 clove garlic whole, flattened gently with a knife
- 10-15 cherry tomatoes or grape or datterino tomatoes, cut in half
- 3-4 tablespoons Italian parsley finely chopped, divided
- 1 pound perch halibut or cod or fish of choice, piece
- 1-2 pinches salt
Instructions
- In a medium-large skillet, on medium-high heat warm the olive oil and garlic, add the tomatoes and 2 tablespoons of parsley and sautee for 3-5 minutes. I usually cook them longer up to 10 minutes and I squish them, we like the tomatoes cooked well.
- Add the fish and turn to cover in the sauce from the tomatoes, sprinkle with 1-2 tablespoons of parsley, cover and cook on low/medium for 3-5 minutes then flip over, uncover and cook for an additional 3 or 4 minutes until fish is cooked (opaque and flakes when cut with a fork and not transparent) there should still be some sauce in the pan. Serve immediately. Enjoy!
Notes
- Of course cooking time may vary with the thickness of the fish.
- If you wish you can add capers and or black olives if desired. Add in the last 1-2 minutes of cooking time. A couple of tablespoons would be enough I think.
- Your white fish filets are done cooking when they are transparent in color and opaque. They will also cut easily with a fork. If using a meat thermometer, the internal temperature should be 145°F.
- This recipe for pan seared fish is best ate right away. Fish is delicate and doesn’t hold up well when reheated. That being said, I have made excellent use of leftovers and turned them into a seafood pasta recipe with great results.
- Store leftovers in an airtight container for a day or two. Leftovers taste great flaked over fresh salad greens. Another great use for them would be in seafood pasta.
Nutrition Information
Show Details
Calories
175kcal
(9%)
Carbohydrates
2g
(1%)
Protein
23g
(46%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
102mg
(34%)
Sodium
174mg
(7%)
Potassium
417mg
(9%)
Fiber
0.4g
(2%)
Sugar
1g
(2%)
Vitamin A
495IU
(10%)
Vitamin C
16mg
(18%)
Calcium
101mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 175 kcal
% Daily Value*
| Calories | 175kcal | 9% |
| Carbohydrates | 2g | 1% |
| Protein | 23g | 46% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 102mg | 34% |
| Sodium | 174mg | 7% |
| Potassium | 417mg | 9% |
| Fiber | 0.4g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 495IU | 10% |
| Vitamin C | 16mg | 18% |
| Calcium | 101mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
20 reviews
Excellent
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