Frying fish can be hard on your health, especially since many of the oils that are used to fry these fish are bad for your heart and cholesterol. In particular, people with high cholesterol may have to lower the amount of oil they intake as a precaution. The good thing about fish is that they can be prepared in many different ways. There are ways to pan fry, oven fry and grill fish without using oil and still have that crispy outside.
Step 1
Sear your fish in a pan. Clean the fish and season it. Heat a pan on high heat and once it's hot, cut in a few tablespoons of heart healthy vegetable spread of butter. You can purchase the kind that contains no cholesterol, saturated fat or transfat for this purpose. Once the spread is translucent in the pan, add the fish and turn on medium. After one to two minutes, flip over and after one minute, add few tablespoons of water. Cover the pan with a top and turn on low for five minutes. Check the fish to make sure that it is cooked most of the way through, then turn it back up to medium until the remaining liquid is gone.
Step 2
Oven fry your fish. Pour some cornflake crumbs in one dish, put flour and Cajun seasoning in another dish and egg whites in a third dish. Cover the fish in the flour and seasoning mix, then coat it in the egg white. Afterwards, roll the fish through the cornflake mix and spray both sides of the fish with cooking spray. Put in the oven on the top rack for 20 minutes on 350 F or until the cornflakes are golden brown.
Step 3
Turn the grill on a medium setting. Spray oil on the grill. Season the fish and do not bread it. Once the grill heats up to a medium heat, place the fish on it. Cook for about five minutes before flipping the fish over.
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