Italian Pan Fried Fish

Italian Pan Fried Fish, an easy, simple delicious and healthy fish recipe, 4
ingredients make this dish a family favorite fish dish.

Prep Time Cook Time Total Time

15 mins 10 mins 25 mins

Course: Main Dish Cuisine: Italian Servings: 4 servings

4.72 from 7 votes
Calories: 175kcal Author: Rosemary Molloy

Ingredients
2 tablespoons olive oil
1 clove garlic (whole flatten gently with a knife)
10-15 cherry, grape or datterino tomatoes (cut in half)
3-4 tablespoons Italian parsley (finely chopped) divided
1 pound piece of perch halibut or cod or fish of choice
1-2 pinches salt

Instructions
1. In a medium-large skillet, on medium-high heat warm the olive oil and garlic, add the
tomatoes and 2 tablespoons of parsley and sautee for 3-5 minutes. I usually cook them
longer up to 10 minutes and I squish them, we like the tomatoes cooked well.
2. Add the fish and turn to cover in the sauce from the tomatoes, sprinkle with 1-2 tablespoons
of parsley, top 1-2 tablespoons parsley, cover and cook on low/medium for 3-5 minutes then
flip over, uncover and cook for an additional 3 or 4 minutes until fish is cooked (opaque and
flakes when cut with a fork and not transparent) there should still be some sauce in the pan.
Serve immediately. Enjoy!

Notes
Of course cooking time may vary with the thickness of the fish.

If you wish you can add capers and or black olives if desired. Add in the last 1-2 minutes of
cooking time. A couple of tablespoons would be enough I think.

Your white fish filets are done cooking when they are transparent in color and opaque. They will
also cut easily with a fork. If using a meat thermometer, the internal temperature should be 145°F.

This recipe for pan seared fish is best ate right away. Fish is delicate and doesn’t hold up well
when reheated. That being said, I have made excellent use of leftovers and turned them into
a seafood pasta recipe with great results.

Store leftovers in an airtight container for a day or two. Leftovers taste great flaked over fresh
salad greens. Another great use for them would be in seafood pasta.

Nutrition
Calories: 175kcal | Carbohydrates: 2g | Protein: 23g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated
Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 102mg | Sodium: 174mg | Potassium: 417mg | Fiber:
0.4g | Sugar: 1g | Vitamin A: 495IU | Vitamin C: 16mg | Calcium: 101mg | Iron: 2mg

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