If you are new to cooking fish, or a little intimidated, this is the perfect recipe to start on. This is a fool proof recipe that results in the best fish every single time. It has a delicious crispy exterior, while having a super flakey and moist interior. It is a must make if you want guaranteed good fish at home!
What Kind of Fish to Use:
In this recipe I used Chilean sea bass, however you can use any white fish here and it works great. You can also use salmon, just know cooking time is usually longer on salmon, but always go by internal temperature. My other favorite fish to use in this recipe are rock fish, halibut, smaller sea bass and branzino.
Why Does This Recipe Work So Well?
The reason pan frying fish almost always results in super moist and flakey fish is because of the two method cooking. The pan frying creates a golden delicious crust, while also steaming and locking in moisture on the inside. It is why most things that are fried never really dry out, versus other methods, such as baking, that can easily dry out a fish.
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SERVINGS: 2
- PREP TIME: 20 Mins
- ACTIVE TIME: 15 Mins
- TOTAL TIME: 35 Min
Ingredients:
- 1 to 2 filets of chilean sea bass or white fish of choice
- salt and pepper
- 2 eggs, whisked for egg wash
- 1/2 cup gluten free or all purpose flour
- 1/2 cup gluten free panko (I like aleias gluten free panko), or normal panko breadcrumbs
- 3 tbsp avocado oil
- 2 tbsp butter
- 1/2 lemon, thinly sliced
- 1 sprig rosemary
- 3 garlic cloves, crushed
Preparation:
STEP 1.
Preheat the oven to 350°F.
STEP 2.
Season the filet of fish with salt on all sides and set aside.
STEP 3.
Make your breading station. Put the egg wash with a few tablespoons of water in one bowl, flour in another, and panko in another. Season the flour with salt and pepper.
Bread the fish. Dip the fish into the egg wash, then coat in the flour, then back into the egg wash, and finally in the panko, so it is evenly coated. Set aside.
STEP 4.
Heat up a stainless steal pan or cast iron skillet, add a thin layer of avocado oil all over. Once hot, pan fry the fish. Cook for 1-2 minutes per side, until golden brown and flip. Once the fish is on it’s final side, decrease the heat to low and add butter, lemons, rosemary and garlic to infuse the fish with flavor. Baste the fish with the infused butter for 1 minute and then transfer to the oven and bake for 5 minutes.
*if you have a thinner filet than mine, just finish the cooking process stovetop until the internal temperature reaches 130°F.
STEP 5.
Remove the fish from the oven once the internal temperature reaches 130-140°F.
STEP 6.
Serve the fish and enjoy!
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