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Easy, Healthy Fried Fish Recipes

Updated on July 16, 2014

Fish with healthy veggies

Eat fish often
Eat fish often

Fried Fish Recipe

You will like this crunchy easy and healthy fried fish recipe that is ready in a quick ten minute. Look for wild-caught fish at the store when preparing this healthy protein. A small portion of fish goes a long way, making it an economical and healthy dinner--six-ounce portion is enough for each person. Stay close by the stove as you need to tend to the fish often while cooking. Fish can get over-cooked easily and develop a rubbery consistency.

We have fish often at our house, and find wild-caught frozen fish works well for most fish dishes. I tried this recipe with very thin filet of sole to give some body to the fish, and yet keep it healthful.

No recipe is ever totally original with the many cookbooks on the market, I love making up my own version of most recipes and often try new ingredients and seasonings. Enjoy this easy and healthful fried fish recipe and add some of your own favorite spices and seasonings to give it your own personality.

Cook Time

Prep time: 10 min
Cook time: 10 min
Ready in: 20 min
Yields: A six-ounce serving will serve one person.

Some of the Ingredients

Add broccoli
Add broccoli
Garlic is a must
Garlic is a must
Green onions
Green onions
Fresh tomatoes
Fresh tomatoes


  • 4- six-ounce pieces Dover sole
  • One -half cup each Flaxmeal, dry parmesan cheese and sesame seeds
  • One-half cup Milk
  • Sesame seed oil
  • 1 cup finely chopped broccoli
  • 1 cup finely chopped green onions
  • 1 Cup Chopped spinach
  • Two Tomatoes chopped in small pieces
  • Two Finally chopped garlic cloves
  • One tablespoon Oregano, Basil and Seasoned salt
  • One teaspoon cayenne pepper
  • Salt and Pepper to taste


  1. Brown the garlic and green onions in sesame oil.
  2. Add all the vegetables and seasonings, and cook until just tender. Remove the veggies from the stove and set aside.
  3. Add more sesame seed oil to the pan for cooking the fish.
  4. Dip each filet in milk and then dip in the flaxmeal, parmesan cheese and sesame seed mixture.
  5. Make sure the oil is hot before putting the filets in the frying pan. Brown and cook on each side until the fish is no longer translucent. Remove immediately from the stove.
  6. Clean the frying pan out and add about a tablespoon of oil. Put the vegetables in the pan and the fish on top. Warm the fish and veggies for two or three minutes.

Serving Suggestions

Serve each plate with a scoop of vegetables and put the fried fish over the veggies. Serve with a green salad and fresh sourdough bread and you will agree this is an easy fried fish recipe.

An extra tip: Put a little cinnamon on a piece of foil in the over at 200 degrees F. to create a nice scent in the kitchen.

Health and Easy Fish Recipe

5 stars from 1 rating of Fish Recipe


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    • rajan jolly profile image

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Really interesting and quite different in the ingredients we use. Would love to try this out. Rated 5 stars.

      Voted up and interesting. Pinning this.

    • Vacation Trip profile image

      Susan 5 years ago from India

      This hub is simply making me hungry. Thanks for sharing. Voted up.

    • Deborah Brooks profile image

      Deborah Brooks Langford 5 years ago from Brownsville,TX

      You cook the way I like to eat.. lol I will share this wonderful recipe too


    • carol7777 profile image

      carol stanley 5 years ago from Arizona

      Thanks ripplemaker. And I am so glad you dropped by. I so appreciate all your kind comments. Great community here at HubPages.

    • ripplemaker profile image

      Michelle Simtoco 5 years ago from Cebu, Philippines

      Hi Carol, I am bookmarking your hub so I could try this recipe out. I'm trying to collect variety of ways of cooking fish and veggies. This will include my list, that's for sure! :)