Lemony
Pan-Fried Fish
There is absolutely no evil in this tangy pan-fried fish dish – it’s lightly dredged in whole wheat flour, cooked ‘til crispy in heart healthy extra virgin olive oil, and finished off with a squeeze of fresh lemon juice.
Pan-Fried Fish
There is absolutely no evil in this tangy pan-fried fish dish – it’s lightly dredged in whole wheat flour, cooked ‘til crispy in heart healthy extra virgin olive oil, and finished off with a squeeze of fresh lemon juice.
You’ll Need:
tilapia fillets
½ cup whole wheat flour
fresh lemon slices
olive oil
salt + pepper
tilapia fillets
½ cup whole wheat flour
fresh lemon slices
olive oil
salt + pepper
Here's How:
1. Heat a large, non-stick frying pan to medium-high heat, coating the pan lightly with 2 tablespoons of olive oil.
2. Lay the fish flat on a board and season both sides with salt and pepper. If the fish is too moist, pat it dry with a paper towel before seasoning it.
1. Heat a large, non-stick frying pan to medium-high heat, coating the pan lightly with 2 tablespoons of olive oil.
2. Lay the fish flat on a board and season both sides with salt and pepper. If the fish is too moist, pat it dry with a paper towel before seasoning it.
3. Pour the whole wheat flour in a wide dish. Lightly dredge each piece of fish through the flour, shaking off any excess. 4. Place the fish in the pan. Cook the first side for about 2 minutes, until it is lightly browned and crisp.
5. Ever so carefully, turn over the fish – you can help yourself by using two spatulas so that it doesn’t fall apart. Cook for another 3 minutes, until the fish appears to be cooked through and crispy on the second side. (If your fish breaks, don’t hate yourself for it – it will still taste delicious. I promise.)
6. Remove the fish from the pan and serve with a juicy wedge of lemon.
5. Ever so carefully, turn over the fish – you can help yourself by using two spatulas so that it doesn’t fall apart. Cook for another 3 minutes, until the fish appears to be cooked through and crispy on the second side. (If your fish breaks, don’t hate yourself for it – it will still taste delicious. I promise.)
6. Remove the fish from the pan and serve with a juicy wedge of lemon.
