TheGist > wrote:
>I would like to pan fry some fish(cod) or perhaps some chicken breasts.
>I was thinking of just a simple egg and bread crumb coating.

The breading makes it a little tough to go near-zero
fat because it soaks up some oil that becomes part of the
structural matrix of the crust.

>Trying to cut down on the overall cals though. What is the leats amount
>of oil you think that could do the job of cooking the fish or chicken
>breasts? 1 or 2 tablespoons maybe?

Stop breading things. Spice them and sear them in minimal
oil instead. Without the excess fat, you won't miss
the breading.

>I guess I could just go ahead and do it but I am a little bored at work
>and thought I'd think about cooking a little.

About half a teaspoon of oil, spread on a chicken breast
or piece of fish before putting it in the pan, is plenty
to cook it and flavor it and lubricate it (use a nonstick
pan anyway; why tempt the protein/metal-bonding demons?).

That's roughly 2 grams of fat. If you make a 50% error in
that you're still doing pretty good.

Put the spices on the meat after you oil it (or, put it
in the pan, spice the top, then when you flip it, spice
the bottom; the seared and unseared spices give you a two-
layer depth). Don't forget the salt.

--Blair