Do you cook with olive oil?
Do you cook with olive oil? 🫒 is a easy Mediterranean recipe that serves 2. 250 calories per serving. Recipe by Andy Cooks on YouTube.
Prep: 5 min | Cook: 15 min | Total: 30 min
Cost: $5.63 total, $2.81 per serving
Ingredients
- 2 Tbsp Extra Virgin Olive Oil (for frying, high‑quality)
- 2 pieces White Fish Fillets (skinless, about 150 g each (e.g., cod, haddock, or tilapia))
- 0.5 tsp Salt (kosher or sea salt)
- 0.25 tsp Black Pepper (freshly ground)
- 0.5 cup All-Purpose Flour (light coating for a crisp crust (optional))
- 1 Lemon (cut into wedges for serving)
Instructions
Prepare the Fish
Pat the fillets dry with paper towels, season both sides with salt and pepper, and if using, lightly dredge in flour, shaking off excess.
Time: PT5M
Heat the Oil
Add the extra virgin olive oil to the skillet and heat over medium‑high until it reaches about 180°C (use a thermometer or look for a steady shimmer).
Time: PT3M
Temperature: 180°C
Fry the Fish
Place the fillets in the hot oil skin‑side down (if skin present). Cook 3‑4 minutes without moving, then gently flip and cook another 3‑4 minutes until the flesh is opaque and reaches an internal temperature of 63°C.
Time: PT8M
Temperature: 180°C
Drain and Rest
Transfer the cooked fish to the paper‑towel‑lined plate to drain excess oil.
Time: PT2M
Serve
Squeeze fresh lemon juice over the fillets and serve immediately with your favorite side.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 20 g
- Carbohydrates
- 5 g
- Fat
- 12 g
- Fiber
- 0 g
Dietary info: Pescatarian, Gluten‑Free if flour omitted, Dairy‑Free
Allergens: Fish, Wheat
Ingredient Substitutions
- Instead of Extra Virgin Olive Oil: Canola oil, Avocado oil
- Instead of White Fish Fillets: Tilapia, Haddock, Snapper
- Instead of Salt: Table salt
- Instead of Black Pepper: White pepper
- Instead of All-Purpose Flour: Cornstarch, Almond flour (gluten‑free)
- Instead of Lemon: Lime
Equipment Needed
- Skillet
- Tongs
- Cooking Thermometer (optional)
- Plate Lined with Paper Towels
- Small Bowl (optional)
- Spoon (optional)
Critical Steps — Do Not Skip
- Pat the fish completely dry before seasoning.
- Heat extra virgin olive oil to 180°C without reaching its smoke point.
- Do not flip the fish until a golden crust forms.
- Drain excess oil on paper towels before serving.
Chef Tips from the Video
- Pat the fish dry with paper towels – moisture is the enemy of a crisp crust.
- A light dusting of flour adds crunch without making the dish heavy.
- Use a thermometer to keep oil below 210°C; extra virgin olive oil retains antioxidants up to that temperature.
Troubleshooting
Fish sticks to the pan.
Make sure the oil is hot enough and the fish is dry; wait until the crust forms before attempting to flip.
Oil starts smoking.
Reduce heat immediately; remove the pan from the burner for a few seconds, then lower the temperature.
Fish is undercooked inside.
Lower the heat slightly and finish cooking a minute longer, or finish in a pre‑heated oven at 180°C for 3‑4 minutes.
Storage
Refrigerator: Store leftovers in an airtight container for up to 2 days.
Freezer: Can freeze cooked fish for up to 1 month; reheat gently to avoid drying out.
Room temperature: Do not leave cooked fish at room temperature for more than 2 hours.
Make-Ahead Tips
- Season the fillets and keep them covered in the fridge for up to 30 minutes before cooking.
- Extra virgin olive oil can be reused once for another shallow‑fry batch; strain and store in a sealed container.
Frequently Asked Questions
What is the cultural significance and history of pan‑fried fish with olive oil in Mediterranean cuisine?
In Mediterranean coastal towns, pan‑frying fresh catch in olive oil has been a staple for centuries, highlighting the region’s reliance on both the sea and the olive groves. The technique showcases the oil’s flavor while preserving the delicate texture of the fish.
What are traditional regional variations of pan‑fried fish in Mediterranean countries?
In Italy, the fish is often finished with a splash of white wine and parsley; in Spain, smoked paprika and lemon are added; in Greece, a drizzle of lemon‑olive oil sauce and oregano is common. Each variation reflects local herbs and flavor preferences.
How is pan‑fried fish traditionally served in Mediterranean households?
It is typically served hot, drizzled with fresh lemon juice, alongside a simple salad, roasted vegetables, or crusty bread to soak up any remaining oil. The dish is often enjoyed as a light lunch or dinner.
What occasions or celebrations feature pan‑fried fish in Mediterranean culture?
Fresh‑caught fish is a centerpiece during coastal festivals, family gatherings after a day of fishing, and religious feasts such as the Feast of Saint Peter. The quick cooking method allows for immediate enjoyment of the day’s catch.
What makes pan‑fried fish with extra virgin olive oil special in Mediterranean cooking?
Extra virgin olive oil adds antioxidants and a fruity flavor that complements the fish, while heating it just below its smoke point can actually enhance the nutritional profile. The method balances health benefits with a crisp, satisfying texture.
What are the most common mistakes to avoid when making pan‑fried fish with extra virgin olive oil?
Common errors include using oil that is not hot enough, which leads to soggy fish; overcrowding the pan, which drops the temperature; and letting the oil exceed its 210°C smoke point, which can create off‑flavors and reduce health benefits.
Why does this recipe use extra virgin olive oil instead of a higher‑smoke‑point oil like canola?
Extra virgin olive oil provides a richer flavor and more antioxidants. When the oil is kept below its 210°C smoke point, it performs just as well as higher‑smoke‑point oils for shallow frying, and the nutritional boost is retained.
Can I make this pan‑fried fish ahead of time and how should I store it?
Yes, you can season the raw fillets up to 30 minutes ahead and keep them refrigerated. Cooked fish should be stored in an airtight container in the refrigerator and reheated gently; it’s best enjoyed the same day for optimal texture.
What texture and appearance should I look for when the fish is done?
The exterior should be golden‑brown and crisp, while the interior is opaque and flakes easily with a fork. An internal temperature of 63°C confirms doneness without overcooking.
What does the YouTube channel Andy Cooks specialize in?
The YouTube channel Andy Cooks focuses on simple, health‑forward home cooking tutorials that emphasize technique, ingredient quality, and quick meals for everyday cooks.
How does the YouTube channel Andy Cooks' approach to Mediterranean cooking differ from other cooking channels?
Andy Cooks blends scientific explanations—like oil smoke points—with practical, no‑fuss recipes, often highlighting the nutritional advantages of traditional Mediterranean ingredients, whereas many channels prioritize flavor alone.
Last updated: September 1, 2026
