Pan Fried Pollock Recipes

PAN FRIED POLLOCK

Pan Fried Pollock image

Make and share this Pan Fried Pollock recipe from Food.com.

Provided by brenda-ohio

Categories Very Low Carbs

Time 25m

Yield 6-8 fillets, 6-8 serving(s)

Number Of Ingredients 12

Ingredients

6 -8 pollock fillets
2 beaten eggs
4 tablespoons milk
3/4 cup parmesan cheese
1/4 cup flour
1/2 teaspoon salt
1/2 teaspoon Mrs. Dash seasoning mix
1/4 teaspoon rubbed sage
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon coarse black pepper
olive oil (for frying)

Steps:

Mix in pie plate the egg and milk.
Mix in pie plate the dry ingredients.
Heat oil for frying.
Coat fillets with egg wash letting excess drip off end.
Coat both sides well with the breading mixture.
Fry until rich brown on one side in hot olive oil.
Flip and cook other side until rich brown.
Drain on paper towels.

Nutrition Facts : Calories 460, Fat 9.4, SaturatedFat 3.4, Cholesterol 357, Sodium 745.4, Carbohydrate 5.3, Fiber 0.2, Sugar 0.3, Protein 82.9

SPICY FRIED POLLOCK

Spicy Fried Pollock image

Make and share this Spicy Fried Pollock recipe from Food.com.

Provided by NoraMarie

Categories High Protein

Time 25m

Yield 4 fillets, 4 serving(s)

Number Of Ingredients 7

Ingredients

1 egg
1 tablespoon milk
1/2 cup flour
1/4 teaspoon cayenne pepper
2 tablespoons grated parmesan cheese
4 pollock fillets
1 cup crushed corn flakes

Steps:

Combine egg and milk.
Then spread flour, cayenne and cheese on a plate.
Season each fillet with salt and pepper.
Dip fillet in egg mixture, then in flour mixture, then in corn flakes.
Place on a baking sheet lightly sprayed with nonstick cooking spray.
Bake at 450°F, 10 minutes per 1 inch fillet or until fish flakes easily when tested with a fork.

Nutrition Facts : Calories 469.2, Fat 6.1, SaturatedFat 1.5, Cholesterol 329.7, Sodium 440.5, Carbohydrate 18.5, Fiber 0.6, Sugar 0.9, Protein 79.8

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