Easy Pan-Fried Fish Fillet
Pan-fried white fish gets a fragrant lift from Chinese five-spice and a light flour coating that turns crisp in a mix of canola and sesame oils. A squeeze of lemon brightens the tender, flaky fillets, making this Easy Pan-Fried Fish Fillet a quick, weeknight-friendly dish that tastes fresh and aromatic—great with steamed rice or a simple salad.
- Prep10 mins
- Cook5 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Easy Pan-Fried Fish Fillet, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 16 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 62
- Heart Health
- 61
- Metabolic
- 20
- Digestive
- 33
- Inflammatory
- 46
- Performance
- 40
- General Wellness
- 1
Rinse the fish under cold running water, then dry with paper towels. Drizzle with lemon juice and season both sides with salt.
- 2
Mix the flour and five-spice powder in a shallow bowl. Dredge the fish fillets in the flour mixture, coating both sides.
- 3
Heat the canola and sesame oils in a large skillet over medium heat. Add the fish and pan-fry for 2 to 3 minutes. Using two spatulas, carefully turn the fillets; cook until the fish flakes easily with a fork, 2 to 3 minutes more.
- Calories 354.04 kcal Moderate 18%
- Protein 22.46 g Good Source 45%
- Carbohydrate 23.52 g 9%
- Total Fat 21.89 g High 28%
- Saturated Fat 1.45 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 48.19 mg Moderate 16%
- Sodium 10.01 mg Low Source 0%
- Dietary Fiber 1.39 g Low Source 5%
- Total Sugars 0.96 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 58.44 mg Low Source 5%
- Iron 1.26 mg Low Source 7%
- Potassium 38.74 mg Low Source 1%
- Vitamin A 0.65 mcg Low Source 0%
- Vitamin C 17.42 mg Moderate 19%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Wheat 🌾
- Gluten
- Sesame
About This Recipe
Easy Pan Fried Fish Fillet is a Chinese dinner recipe made with 7 ingredients. It takes about 15 mins, serves 4, and is rated easy. Key ingredients include All Purpose Flour, Canola Oil, Five Spice, and Lemon. Each serving provides about 354.04 kcal, and is a good source of protein.
Recipe Questions
- What is Easy Pan-Fried Fish Fillet?
- It is a Chinese recipe made with 7 ingredients, usually served for dinner or lunch.
- What is Easy Pan-Fried Fish Fillet made of?
- The main ingredients are All-Purpose Flour, Canola Oil, Five-Spice, Lemon, Salt. The full list of 7 is above.
- What goes well with Easy Pan-Fried Fish Fillet?
- Explore these Chinese side-dish recipes.
- How long does it take to make Easy Pan-Fried Fish Fillet?
- About 15 mins in total: 10 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 354.04 kcal. The full nutrition breakdown is above.
- Is Easy Pan-Fried Fish Fillet easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Easy Pan-Fried Fish Fillet healthy?
- Easy Pan-Fried Fish Fillet has an easyChef Pro health score of 47/100. Per serving, it provides 354.04 calories and 22.46 g of protein, or 45% of the Daily Value. Worth noting per serving: saturated fat at 1.45 g (7% of the Daily Value). It contains Fish, Wheat, Gluten and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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