Recipes and Cooking Pan-Fried Fish 3.3 (17) With just few ingredients and a quick prep time, this is one of our go-to fried fish recipes. Try our potato chip-crusted version if you like salt, the cornmeal batter if you're a traditionalist, or the hot chili-spiced recipe if you prefer your dinner spicy. By BHG Test Kitchen BHG Test Kitchen The Better Homes & Gardens Test Kitchen has been in continuous operation for nearly 100 years, developing and testing practical, reliable recipes that readers can enjoy at home. The Test Kitchen team includes culinary specialists, food stylists, registered and licensed nutritionists, and other experts with Bachelor of Science degrees in food science, food and nutrition, or culinary arts. Together, the team tests more than 2,500 recipes, produces more than 2,500 food images, and creates more than 1,000 food videos each year in the state-of-the-art test kitchen. Learn about BHG's Editorial Process Published on June 14, 2011 Print Rate It Share Share Tweet Pin Email Prep Time: 10 mins Cook Time: 6 mins Total Time: 16 mins Servings: 4 Jump to Nutrition Facts Ingredients 1 pound fresh or frozen fish fillets, 1/2 to 3/4 inch thick 1 egg, beaten 2 tablespoon water ⅔ cup cornmeal or fine dry bread crumbs ½ teaspoon salt Dash black pepper Shortening or cooking oil for frying Directions Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish. In a shallow dish combine egg and water. In another shallow dish stir together cornmeal, salt, and pepper. Dip fish into egg mixture; coat fish with cornmeal mixture. In a large skillet heat 1/4 inch melted shortening or oil. Add half of the fish in a single layer, frying on one side until golden. (If fillets have skin, fry skin side last.) Turn carefully; fry until second side is golden and fish begins to flake when tested with a fork. Allow 3 to 4 minutes per side. Drain on paper towels. Keep warm in a 300 degree F oven while frying remaining fish. Makes 4 servings Spicy Hot Pan-Fried Fish: Prepare as above, except omit pepper. Reduce cornmeal to 1/4 cup and combine with 1/4 cup all-purpose flour, 3/4 teaspoon cayenne pepper, 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, and 1/2 teaspoon paprika. Potato Chip Pan-Fried Fish: Prepare as above, except substitute 1 1/3 cups finely crushed potato chips (about 4 cups chips) or saltine crackers for the cornmeal and omit salt.Nutrition Facts per 3 ounces for potato chip variation: 303 cal., 18 g total fat (4 g sat. fat), 102 mg chol., 185 mg sodium, 10 g carbo., 1 g fiber, 23 g pro.Daily Values: 2% vit. A, 22% vit. C, 4% calcium, 6% ironExchanges: 1/2 Starch, 3 Very Lean Meat, 3 1/2 Fat Rate it Print Nutrition Facts (per serving) 277 Calories 11g Fat 18g Carbs 24g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 277 % Daily Value * Total Fat 11g 14% Saturated Fat 3g 15% Cholesterol 102mg 34% Sodium 369mg 16% Total Carbohydrate 18g 7% Protein 24g Vitamin C 1.2mg 6% Calcium 30.3mg 2% Iron 1.6mg 9% Potassium 521mg 11% Folate, total 56.4mcg Vitamin B-12 1.1mcg Vitamin B-6 0.3mg *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.