Pan Fried Pollock

Elevate your seafood game with this quick and flavorful Pan-Fried Pollock recipe, perfect for weeknight dinners or casual entertaining. Featuring tender pollock fillets coated in a light, golden crust seasoned with garlic powder, smoked paprika, and a touch of black pepper, this dish gets its irresistible crispiness from a simple flour dredge. Cooked in a sizzling combination of olive oil and butter, each fillet is infused with rich flavor and moisture, while basting adds an extra layer of indulgence. Ready in just 20 minutes, this recipe is finished with a sprinkle of fresh parsley and a squeeze of bright lemon juice, making for a vibrant and satisfying meal. Serve alongside a fresh salad or steamed vegetables for a complete and mouthwatering seafood delight! Keywords: Pan-Fried Pollock, quick seafood recipe, crispy fish, easy dinner idea, lemon butter pollock.

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces Pollock fillets
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Smoked paprika
• 0.5 cup All-purpose flour
• 3 tablespoons Olive oil
• 1 tablespoon Unsalted butter
• 4 pieces Lemon wedges
• 2 tablespoons Fresh parsley

Directions

Step 1

Pat the pollock fillets dry with paper towels to remove excess moisture.

Step 2

Season both sides of each fillet with salt, black pepper, garlic powder, and smoked paprika.

Step 3

Place the all-purpose flour in a shallow dish and lightly dredge each fillet in the flour, shaking off any excess. This will help create a crispy crust.

Step 4

Heat a large non-stick skillet over medium heat and add the olive oil.

Step 5

When the oil is shimmering but not smoking, add the fillets to the pan, making sure not to crowd them.

Step 6

Cook the fillets for 3-4 minutes on the first side, or until the bottoms are golden brown and the fish easily releases from the pan.

Step 7

Flip each fillet carefully using a spatula and add the unsalted butter to the pan. Use a spoon to baste the fish with the melted butter as it cooks.

Step 8

Cook the second side for an additional 3-4 minutes, or until the fish flakes easily with a fork.

Step 9

Remove the fillets from the pan and place them on a serving dish. Garnish with fresh parsley and serve with lemon wedges on the side.

Step 10

Enjoy your perfectly pan-fried pollock!

Nutrition Facts

Serving size	613.4 grams (613.4g)

Amount per serving	% Daily Value*
Calories	1087

Total Fat 58.90g	76%
Saturated Fat 14.50g	73%
Polyunsaturated Fat 4.00g
Cholesterol 323mg	108%
Sodium 2775mg	121%
Total Carbohydrate 50.60g	18%
Dietary Fiber 3.30g	12%
Total Sugars 1.00g
Protein 87.10g	174%

Vitamin D 0IU	0%
Calcium 107mg	8%
Iron 6mg	31%
Potassium 2050mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.0%

Protein: 32.2%

Carbs: 18.7%