Eat more fish. Easy enough to say but when your favorite way is fried it is difficult to eat more fish.
But there is fried and then there is fried. This is shallow fried, using only 2 Tablespoons of fat of which most remains in the pan. And the pan should be cast iron. Old fashioned, heavy cast iron. This could be done in the oven but then it wouldn't be fried.
Fish Fillets with Panko
Serving Size : 4
16 ounces cod fillets -- or any firm white fish
1/2 c. Flour
1 TBS. onion powder
1/2 TBS. garlic powder
1 1/2 tsp. paprika
1/2 tsp. cayenne pepper
salt and pepper to taste ( I try to keep salt to a minimum)
2 egg whites -- beaten
1 c. panko
2 Tbs. Canola Oil
Thaw fillets and pat dry. Cut fillets into fingers to make it easier to handle and to make lots of crispy edges. Mix the flour and dry spices in a Ziploc bag. Beat egg whites in another shallow bowl. Place Panko bread crumbs in a 3rd bowl or Ziploc bag. Shake fillets in the Ziploc bag of flour, shake off any excess before dipping the fillets into egg whites, allowing excess to drip off. Place fillets in Panko Bread Crumbs, and lightly toss/shake until all sides are covered. Set aside to set the coating. Heat oil in skillet on medium high. When the oil sizzles (drop some of the crumbs in to check), add the fillets. Saute each side until golden brown. Cooking times will vary, depending on your stove and the thickness of your fish fillets, so just keep an eye on them and turn sooner if necessary.
I make a tartar sauce of pickle relish, mayo, onion powder, dill weed and garlic with a generous grinding of black pepper. About 1 part relish to 3 parts mayo.