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Pan Fried Nile Perch Fillet

Pan Fried Nile Perch Fillets


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  • Author: Honest Cooking Magazine
  • Total Time: 30 minutes
  • Yield: Serves 2

Description

This Pan Fried Nile Perch recipe is a deliciously simple quick meal for any seafood lover, with a fresh combination of garlic, lemon, and herbs. Serve with a salad, a side of steamed rice, and pair with a glass of crisp white wine.


Ingredients

Scale

2 Nile Perch Fillets (approximately 68 oz each)

1.5 tablespoons olive oil (22.5 mL)

5 cloves garlic, thinly sliced

Salt, to taste

Ground black pepper, to taste

Fresh herbs (such as parsley, thyme, dill, or cilantro), for garnish

1 lemon, juiced


Instructions

1. Prepare the Fish:

  • Pat the Nile Perch fillets dry with a paper towel to remove any excess moisture. This helps achieve a nice sear.
  • Season both sides of the fillets with salt and ground black pepper. Set aside.

2. Fry the Garlic:

  • Heat a frying pan or grill pan over medium-high heat. Add the olive oil to coat the pan.
  • Once the oil is hot, add the thinly sliced garlic.
  • Fry the garlic slices until just golden and crispy, about 2-3 minutes. Be careful not to burn the garlic, as it can turn bitter.
  • Use a slotted spoon to remove the garlic slices and set them aside, leaving the flavored oil in the pan.

3. Cook the Fish:

  • Squeeze half of the lemon juice into the pan, mixing it with the garlic-infused oil.
  • Place the seasoned Nile Perch fillets in the pan.
  • Cook on one side for about 8 minutes, until the fillet is golden and starts to firm up.
  • Flip the fillets and cook on the other side for another 6 minutes or until the fish is cooked through and flakes easily with a fork.

4. Finish and Serve:

  • Squeeze the remaining lemon juice over the fillets in the pan during the last minute of cooking.
  • Remove the fillets from the pan and place them on a serving plate.
  • Garnish with the fried garlic slices, a slice of lemon, and a sprinkle of fresh herbs.
  • Serve immediately with a light salad, grilled seasonal vegetables, or steamed rice.

Notes

Fish Selection: If Nile Perch is not available, this recipe works well with other firm white fish such as cod, halibut, or sea bass.

Garlic: Keep a close eye on the garlic as it cooks, as it can burn quickly. Removing it from the pan as soon as it turns golden will help retain its sweetness.

Lemon: Fresh lemon juice is key for a bright, tangy flavor. You can also add lemon zest for an extra burst of citrus.

Serving Suggestions: Pair this dish with a light, crisp white wine like Sauvignon Blanc or Pinot Grigio.

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Category: Main Course
  • Method: Pan Frying
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 8oz
  • Calories: 300
  • Sugar: 0g
  • Sodium: 220mg
  • Fat: 20g
  • Saturated Fat: 3g
  • Unsaturated Fat: 17g
  • Trans Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 28g
  • Cholesterol: 70mg