FISH****The Easiest Crispy Pan-Seared Fish

By Unblond1

10/03/15-VVG for both and pretty easy to make. Creates a nice crunch on top. I seasoned the fish with just salt, pepper and lemon pepper and it was tasty - lots of things you could add to the panko to punch it up even more.

Ingredients

• 1 thickish white fish filet or steak (such as halibut, striped bass, sea bass, or swordfish), 5 to 8 ounces (Tried first with a Costco cod filet cut in two)
• Kosher salt and freshly ground black pepper
• grated lemon zest
• pinch of smoked paprika, chili powder or Aleppo pepper, to taste
• pinch of dried or fresh thyme or dill
• 1 tablespoons all-purpose flour
• 1 tablespoon egg substitute
• 2 tablespoons panko, as needed
• 1/2 tablespoon coconut or olive oil
• Lemon wedges or tartar sauce (either store-bought or homemade) for serving.

Details

Servings 2
Adapted from seriouseats.com

Preparation

Step 1

Adjust oven rack to center position and preheat oven to 300°F. Pat fish dry on paper towels and season generously with salt and pepper. Place flour, egg, and breadcrumbs in three separate shallow bowls or plates. Season each gently with salt and pepper, adding lemon zest and Aleppo pepper or paprika, if using, to the panko. Working one piece at at time, lift fish and dip, presentation-side-down, in the flour, followed by the egg, followed by the breadcrumbs, pressing down firmly until a thick layer of breadcrumbs adheres. Place fish breaded-side-up on a clean plate and repeat with remaining fish.

Heat oil in a large non-stick or cast iron skillet over medium heat until shimmering. Add fish pieces, breaded-side-down and cook, swirling and rotating them around the pan until deep golden brown, about 5 minutes. Carefully flip fish and transfer to oven. Cook until an instant-read thermometer inserted into the deepest part of the fish registers 140°F, about 5 minutes (a knife or a cake tester inserted into the fish should show no resistance). Serve immediately with lemon wedges or tartar sauce.

NUTRITION (With cod):

Calories 125.3
Total Fat 4.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 32.5 mg
Sodium 77.6 mg
Potassium 15.9 mg
Total Carbohydrate 4.6 g
Dietary Fiber 0.2 g
Sugars 0.1 g
Protein 16.4 g