Pan Fried Fish


• 4 white fish fillets, skinless, boneless {approx. 5 oz. filets}
• 1/2 tsp. sea salt
• 1/2 tsp. ground black pepper
• 1/3 cup vegetable oil
• 1/.4 cup plus 2 tbsps. flour FOR THE CRUST
• 1 tsp. garlic powder • 1 cup panko breadcrumbs
• 1 tsp. Italian seasoning • 1/2 cup parmesan cheese
• 1 egg, beaten


1 Use paper towels to pat the fish dry on both sides especially if your fish was thawed from frozen as there is often excess water.
2 Season fish on both sides with salt and pepper.
3 Add the flour to a shallow bowl.
4 In another shallow bowl, add garlic powder, breadcrumbs, Italian seasoning and parmesan chees and mix together.
5 In another shallow bowl, beat egg.
6 Dip both sides of each fillet in the flour, then the whisked eggs, then the panko/parmesan mixture, and set the fish aside.
7 Heat a large non-stick skillet over medium-high heat. Add the vegetable oil. Once the oil is hot add the fish into the skillet and cook the first side for about 3-4 minutes then flip and cook the other side for about 3-4 minutes.
8 Prepare a plate with a paper towel. Lay fish on it to remove excess oil.
9 Garnish with parsley and lemon wedges and serve with rice.