Alternative to pan frying fish fillet?
I have a recipe that calls for pan frying fish and my goal is to find a healthier way to do it. I want to stay true to the recipe, i.e. I don't want to use breadcrumbs when baking the fish fillet in the oven, I want it to be cooked but slightly crispy, especially the side with skin. Could I possibly, lightly baste it in EVOO and then bake it in the oven? Will this turn out about the same but with less oil? If you have another suggestion or method that would result in a healthier option, I'd love to hear them!
Edit: Fish is black sea bass
Best Answer
Grilling/broiling would be a good alternative to pan frying, as the more intense heat will crisp the skin much more effectively than baking. It is a generally healthier cooking method because the food is not sitting in oil; any fat will drip off into the grill pan.
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Broiling is a similar way of cooking fish. It's just done in an oven versus on the grill and the heat source is above instead of below the fish.What can I use to fry fish without fish fry?
Cooking Fish Without OilTo cook a fish fillet (1/2-inch thick), begin by first preheating your oven to 450 degrees Fahrenheit. Spray a little oil on your baking sheet so your fillets don't stick to the pan. Place your fillets on the sheet, season both sides with salt and pepper, and then place in the oven.Can you cook fish without frying?
Baking. Baking is a dry heat method that involves cooking fish in an oven. Some studies have shown that baking fish causes less loss of omega-3 fatty acids than both frying and microwaving (39, 46 , 47 ). Baking may also be a better way to retain the vitamin D content of fish.Is it better to bake or pan fry fish?
Season the fish thoroughly on both sides with kosher salt and black pepper, which helps to prevent it from sticking. "In addition to seasoning, the salt acts as a barrier between the fish and the fat and helps to firm up the protein, she says.HOW TO pan-fry SKINLESS FISH FILLET | Bart van Olphen
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Answer 2
I often bake fish as an alternative to frying. Parchment paper is your friend!
Coat your fish with some olive oil, and season as desired. Line a baking sheet or other suitable pan with parchment paper, before placing the seasoned fish.
Bake in a relatively hot oven (about 425F or so) until the center of the fish flakes with a fork. The exact time will vary, depending on how thick your fish is.
Not only does baking on parchment paper eliminate the need to use extra oil, it makes cleanup trivial.
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