Gluten-Free Simple Pan-Fried Fish
Elevate weeknight dinners with this Gluten-Free Simple Pan-Fried Fish recipe, a quick and flavorful dish that’s perfect for anyone avoiding gluten without compromising on taste. Featuring tender white fish fillets like cod, tilapia, or halibut, coated in a perfectly seasoned rice flour mixture enhanced with lemon zest, paprika, and garlic powder, this recipe creates a light and crispy crust that’s irresistibly golden brown. With a prep time of just 10 minutes and ready to serve in under 30 minutes, it’s an ideal option for busy cooks craving a healthy, protein-packed meal. Finished with a sprinkle of fresh parsley and a squeeze of lemon, this skillet-cooked fish is not only easy but also versatile—pair it with a side salad, steamed vegetables, or your favorite gluten-free grains for a perfect dinner.
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Ingredients
- 4 pieces white fish fillets (such as cod, tilapia, or halibut)
- 1 cup rice flour
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon paprika
- 0.25 teaspoon garlic powder
- 1 teaspoon lemon zest
- 4 tablespoons olive oil
- 4 pieces lemon wedges
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with a paper towel.
Step 2
In a shallow dish, combine rice flour, salt, black pepper, paprika, garlic powder, and lemon zest.
Step 3
Dredge each fish fillet in the seasoned flour mixture, ensuring all sides are well-coated. Shake off any excess flour.
Step 4
In a large non-stick skillet, heat olive oil over medium-high heat. Ensure the oil is hot before adding the fish to achieve a crispy crust.
Step 5
Place the fish fillets in the skillet, making sure not to overcrowd the pan. You may need to cook the fish in batches depending on the size of your skillet.
Step 6
Cook the fish for about 3-4 minutes on each side or until the fillets are golden brown and cooked through. The internal temperature should reach 145°F (63°C) and should flake easily with a fork.
Step 7
Remove the cooked fish from the skillet and let it drain on a plate lined with paper towels.
Step 8
Sprinkle chopped fresh parsley over the fish before serving.
Step 9
Serve the gluten-free pan-fried fish with lemon wedges on the side.
Nutrition Facts
| Serving size | (661.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1517.9 |
| Total Fat 63.8g | 0% |
| Saturated Fat 10.3g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 240mg | 0% |
| Sodium 1427.2mg | 0% |
| Total Carbohydrate 130.6g | 0% |
| Dietary Fiber 5.2g | 0% |
| Total Sugars 0.9g | |
| Protein 101.1g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 131.5mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 1449.8mg | 0% |
Source of Calories