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Love fish fry? Pan-sear it, don't deep-fry it

Love fish fry? Pan-sear it, don't deep-fry it

A deep-fried fish fry piece hides about 230 kcal, and most of that is the oil it drinks in the kadai, not the fish. Pan-sear the same marinated piece with a teaspoon of oil and the golden crust stays while the calories drop.

12 Jul 2026 · Burnie Academy
fish pan-sear high-protein coastal

Fish fry is a coastal favourite - Bengali, Goan, Kerala, Chettinad, every coast has its own. The fish itself is lean protein. The trouble starts in the kadai. Deep-frying makes the crust drink oil, and that oil is where most of the calories hide. The good news: you can keep the crisp crust with a pan and a teaspoon of oil. Let's see where the calories really come from.

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