Pan-Fried Fish with Scallions Recipe
A flavorful and crispy Asian-inspired fish dish with scallions, garlic, and chili peppers, perfect for a quick and satisfying meal.
Ingredients:
- 1 lb (500g) firm white fish fillets (e.g., cod, snapper, or similar), cut into serving pieces
- 4-5 scallion stalks, thinly sliced (separate white and green parts)
- 1-inch ginger, thinly sliced
- 2 cloves garlic, minced
- 2-3 small red chilies, thinly sliced (optional, adjust to taste)
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- 1 tbsp rice wine (Shaoxing) (optional, adds depth of flavor)
- 1 tsp sugar
- 2 tbsp vegetable oil
- Salt and pepper, to taste
Instructions:
- Prepare the Fish:
- Pat the fish fillets dry with paper towels.
- Season both sides lightly with salt and pepper.
- Pan-Fry the Fish:
- Heat 1 tbsp of oil in a large pan over medium-high heat.
- Add the fish fillets and cook for 3-4 minutes per side until golden brown and crispy.
- Remove and set aside.
- Sauté the Aromatics:
- In the same pan, add 1 tbsp oil, then sauté ginger, garlic, and white parts of scallions for 1-2 minutes until fragrant.
- Add chili peppers (if using).
- Make the Sauce:
- Stir in soy sauce, oyster sauce, rice wine, and sugar.
- Let it simmer for 1-2 minutes to thicken slightly.
- Combine & Finish:
- Return the fish to the pan, spooning the sauce over the fillets.
- Add the green parts of scallions, tossing gently.
- Serve & Enjoy:
- Transfer to a plate, garnish with extra scallions, and serve hot with steamed rice or noodles.
Notes & Tips:
✔ For extra crispiness, dust fish fillets with cornstarch before frying.
✔ For a richer taste, use sesame oil instead of vegetable oil.
✔ Make it spicier by adding extra chili flakes or Sriracha.
✔ Use any white fish—tilapia, sea bass, or haddock work well.
Servings & Nutritional Info (Per Serving – 4 Servings)
- Calories: ~250 kcal
- Protein: ~30g
- Carbs: ~5g
- Fat: ~12g
- Fiber: ~1g
Health Benefits:
✅ High in Protein – Helps with muscle repair and keeps you full.
✅ Rich in Omega-3s – Supports heart and brain health.
✅ Low-Carb & Keto-Friendly – Great for low-carb diets.
✅ Packed with Antioxidants – Garlic, ginger, and chilies boost immunity.
Q&A:
❓ Can I use frozen fish?
✔ Yes, but thaw and pat dry before cooking for the best texture.
❓ Can I bake the fish instead?
✔ Yes! Bake at 400°F (200°C) for 12-15 minutes, then top with sauce.
❓ How do I store leftovers?
✔ Keep in an airtight container in the fridge for up to 2 days.
Would you like any variations, such as a sweet & sour version? 😊