Fish Fry (healthy)

(from kmolina’s recipe box)

simple fish fry

Source: 30 Second Wine Advisor

Prep time: 10 minutes
Cook time: 10 minutes
Serves 2 people

Categories: dinner, fish, quick, simple


  • 10-16 oz fish (tilapia works well)
  • 4 tbsp flour
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • Dash cayenne pepper
  • 1 clove garlic
  • 2-3 tbsp olive oil or butter
  • 1 tsp lemon juice (optional)
  • 2 sprigs fresh parsley (optional)
  • fresh ginger (optional)
  • soy sauce (optional)


  1. Rinse and dry fish

  2. Mix flour, salt, epper, cayenne

  3. Peel and smash garlic

  4. Put garlic and olive oil on a nonstick skillet

  5. Put it over med-high heat until garlic starts to sizzle

  6. Right before cooking, put fish on flour mix and coat all sides. Tap gently to remove excess flour (only a thin, dusty coating)

  7. Put flour-dusted fish in oil and cook each side for approx. 3 minutes (can go up to 10 minutes total, don’t overcook)

  8. Variations: Add additional butter, squirt of lemon and a sprig of fresh parsley for presentation OR sautee with slices of ginger and deglaze with soy sauce

Email to a friend | Print this recipe | Back