/ck/ - Food & Cooking

>coat in flour

>pan fry in a little bit of oil or butter

I don't know what to tell you, anon, fish doesn't need much prep. It's already lean and high in protein and what oils it does have are really good for you.

If you're going salmon, you can probably find some nice marinades for it but fish is delicious as is. Sweet chili is my favorite though.

A simple recipe is to take a sheet of aluminum foil and fold the edges up. Add a tablespoon of olive oil them lay the fish fillet (for this case tilapia) on the foil. Add some drizzle of oil, season with lemon pepper or whatever. Cut a few slices of tomato and add to it plus some grated parmesan. Handful of washed spinach is optional. Bake @350° for 15-20 min.