How to Fry Fish

Though one of the most popular methods of cooking fish in terms of taste, frying is one of the least healthy methods of cooking fish because it increases the fat content.

Fish can be deep-fried or pan-fried. In both cases, the fish is first dredged in flour, rolled in bread crumbs, or dipped in batter. This creates a layer that protects the fish from the intense heat, limits the amount of fat that is absorbed, and prevents the moisture in the fish from escaping (when water leaks out, the temperature drops, and the fish becomes soggy and greasy).

How to Deep-Fry Fish

Deep-frying involves submerging the fish in boiling oil.

Fill a saucepan large enough to fit the fish you want to deep fry with canola, sunflower, or peanut oil. To prevent splattering, fill the oil no higher than 2/3 of the way up the sides of the saucepan.
Preheat the oil to 375°F. Use a cooking thermometer to monitor the temperature of the oil. If cooked at lower temperatures, the fish will be soggy and greasy rather than crispy. At higher temperatures, the oil will begin to break down and the fish may burn.
Soak the fish for 5 minutes in salted water, or dip it in an egg that has been beaten with 1 tablespoon of water. For extra flavor, soak it in citrus juice for 30 minutes.
Drain the fish slightly, then coat it thoroughly with flour, bread crumbs or batter. The coating can be flavored with seasonings or cheese.
Add the fish gradually to the oil to avoid a sudden drop in temperature. Cooking time varies by the type of fish.
After the fish has finished cooking, drain it and place it on paper towels until it’s served.

How to Pan-Fry Fish

Pan-frying uses less fat than deep-frying, making it marginally more healthy.

Place a pat of butter or margarine in a frying pan. Clarified butter and margarine or margarine work particularly well, as they burn less easily because their impurities have been removed.
Roll the fish in bread crumbs or dredge it in flour (it does not have to be dipped in liquid).
Heat the pan over high heat until the butter or margarine is very hot but not smoking. If the pan is not hot enough, the protective layer that prevents the fish from sticking will not form.
Add the fish to the frying pan. Cooking time varies by the type of fish.
Turn the fish only once, when it’s half done.
Drain the fish when it’s finished cooking by placing it on a paper towel.

You can get similar results to pan-frying but use much less oil by baking the fish at high heat. To do this, roll the fish in bread crumbs or dredge it in flour as you would when pan-frying it, and drizzle the fish and baking pan with just a bit of oil, butter, or margarine. Bake the fish in a 500°F oven for the appropriate amount of time, which varies by the type of fish that you’re cooking.

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