Fish Fried in Proteins

by Editorial Staff

This protein-fried fish recipe will help keep the finished fillet juicy. To do this, grease the fish with sour cream before frying, and then cover with breadcrumbs and whipped proteins, which allows you to get an airy crust on the outside and a juicy fillet on the inside.

Cook: 45 minutes


  • Fish fillet (hake, pollock, cod) – 300 g
  • Sour cream – 50 g (2 tablespoons)
  • Eggs (only proteins) – 2-4 pcs.
  • Bread crumbs – 60 g (4 tablespoons)
  • Vegetable oil (for frying) – 100 ml
  • Ground black pepper – 0.25 teaspoon
  • Salt to taste


  1. Prepare all required ingredients. For cooking, you can use ready-made fish fillets with or without skin or take a whole fish and cut into fillets (cut off the head, tail, and fins, cut the abdomen and remove the entrails and bones).
  2. Cut the fish fillet into portions. (If you are using fish with dense fillets, such as cod, cover it with cling film and beat lightly with the flat side of a kitchen hammer.)
  3. Sprinkle portions of fillet with salt and black pepper.
  4. Grease the fish with sour cream and stand for 15-20 minutes.
  5. Break the eggs, separating the whites from the yolks. You won’t need yolks – use them for other dishes. Beat the whites with a pinch of salt with a mixer or a blender with a whisk attachment until firm foam.
  6. Breaded pieces of fish in sour cream in breadcrumbs.
  7. Cover fish in breadcrumbs with whipped egg whites. For this, it is convenient to use a silicone spatula. (If desired, the layer of egg whites can be made larger, then the crust will turn out to be airier.)
  8. Preheat a skillet with plenty of vegetable oil. There should be enough oil so that the pieces of fish are immersed in it at least half. Put pieces of fish in whipped egg whites in hot oil and fry over medium heat for 3-5 minutes on each side. Put the fried fish on paper napkins to absorb excess oil. Then transfer the fish to a plate.
  9. You can serve fish fried in proteins with fresh vegetables or a side dish of potatoes, buckwheat, rice, etc.

Enjoy your meal!

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