Pan Fried Pollock Recipes

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SPICY FRIED POLLOCK

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



Spicy Fried Pollock image

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

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

PAN FRIED POLLOCK

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



Pan Fried Pollock image

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

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)

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