Pan-Fried Fish

Course Main Course
Cuisine American
Keyword gluten free egee free breaded fish, gluten free fried fish, gluten free pan fried fish, pan fried fish
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 411 kcal
Author Tessa the Domestic Diva


  • 1 pound white fish fillets I like tilapia, catfish, snapper, Dover sole, or striper
  • 2 tablespoons any milk
  • 2 tablespoons avocado oil or any oil
  • 1/2 cup gluten free bread crumbs I make my own using the end pieces of various loaves saved over time and stored in the freezer. When in need, I whir the whole batch in the food processor or blender and store surplus crumbs in the freezer for other recipes, much cheaper than buying gluten free crumbs
  • 1/2 cup brown rice flour
  • 1 1/2 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 1/4 cup avocado oil or less depending on your pan


  1. Whisk the milk and oil together (this mimics eggs, which you could do instead if you like).

  2. Whisk the dry ingredients together.
  3. Dredge the fish fillets in the milk/oil emulsion and then in the breading.
  4. Heat the oil in a large skillet over medium heat (cast iron crisps the best!)
  5. When the oil is hot, place the fish in the pan.
  6. When golden brown, a couple of minutes, flip and brown the other side.
  7. Serve with a squeeze of lemon.
Nutrition Facts
Pan-Fried Fish
Amount Per Serving
Calories 411 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 3g19%
Cholesterol 56mg19%
Sodium 652mg28%
Potassium 425mg12%
Carbohydrates 24g8%
Fiber 1g4%
Protein 25g50%
Vitamin A 370IU7%
Calcium 28mg3%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.