How to Cook White Fish Such as Cod, Pollock or Snapper


2, 6 oz. fillets of your favorite white fish, such as cod, snapper, haddock or pollock
1 egg, beaten
2 Tbsp. water
1/4 cup bread or cracker crumbs
1/4 tsp. sea salt
1/4 tsp. black pepper
1 Tbsp. butter
How to Cook White Fish Recipes & Tips by Dietitian Mary Ellen Phipps


1.Rinse your white fish fillets under cold running water and pat them dry. Set your fish on a clean plate.
2.Combine the beaten egg and water in a shallow dish.
3.Combine your bread crumbs, salt, and pepper and spread the mixture on a plate.
4.Dip your fish fillets in the egg wash and gently shake off any excess egg. Then dredge the fillets in the bread crumbs on both sides of the fish.
5.COOK WHITE FISH IN A SKILLET: Heat a large skillet over medium heat. Add your butter and let it melt to fully cover the bottom of the pan. Add your coated fish to the pan and cook for 4-5 minutes. Then flip your fish and cook for an additional 4-5 minutes.
6.COOK WHITE FISH IN THE OVEN: Preheat your oven to 350 degrees. Add your coated fillets to a foil lined pan. As an optional step, you can drizzle melted butter over the fillets, or skip the butter. Bake for about 10 minutes until the fish is no longer transparent. (The general rule is about 10 minutes per inch of thickness.)
7.COOK WHITE FISH IN AN AIR FRYER: Add your coated fillets to your air fryer basket. We recommend covering the bottom of the air fryer basket with foil. As an optional step, you can drizzle melted butter over the fillets, or skip the butter. Cook on 400 degrees for 5-7 minutes.

Do you have a recipe for cod but can only find pollock at the store? Don’t worry, they taste similar and cook the same. Learn how to cook white fish.

Seafood Nutrition Partnership has partnered with one of our favorite dietitians, Mary Ellen Phipps of Milk and Honey Nutrition, to create a series of simple videos and tips on how to cook different types of seafood. This is the third in the series, How to Cook White Fish such as cod, pollock, snapper, haddock, halibut, barramundi or grouper. Yum!

Seafood IS simple and so delicious on its own – and many recipes over complicate it. Check out the other videos in the series along with super-simple recipes and tips, How to Cook Salmon and How to Cook Shrimp.

In this video, Mary Ellen shows you how to cook white fish (in this example, snapper) at home on the skillet in under 15 minutes. But check out the cooking tips above for cooking white fish in an air fryer or in the oven. For more tips and an FAQ on best practices for cooking fish, check out this blog post, What’s the Dish with White Fish?

Nutrition Facts

The nutrition facts presented here are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

  • Serving size: 1 fish filet
  • Calories: 280
  • Total fat: 10g
  • Saturated fat: 5g
  • Total carbs: 10g
  • Fiber: <1g
  • Sugar: 1g
  • Protein: 35g
  • Sodium: 518mg

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