Oh Lynne! you are supposed to be keeping away from fat.. how can you fry food and not be suffering? Well do you think these fillets look oily and greasy? NO!
Just make sure your oil is at the right temperature.. if it is hot enough it will seal the flour so that it doesn't absorb any oil, and then the paper kitchen towel you lay them on after frying will wick away the rest. Cold oil means the flour just sucks it all up and you get yucky oily greasy fish. Yuck.
This is just three supermarket lemon sole fillets (for the two of us) , each cut into two pieces, dipped in well seasoned flour, then into a frying pan with about an inch of hot hot oil - I use organic rape seed oil, it doesn't degrade at high temperatures the way that olive oil does. Test it with a little piece of bread, you want it to go golden and crisp in about 20 seconds, and you should see lots of little bubbles around the bread.
Lower the fillets into the hot oil away from you, so it doesn't splash you, and put them in top side first. Keep an eye on them and when you can see that the coating is good and golden all around the edges, then flip over carefully. Give the other side a couple of minutes and you are done.
I served this with simple boiled new potatoes broccoli and cauliflower florets, and a little dish of Total 0% Greek Yoghurt tartare sauce on the side. And a wedge of lemon that I had forgotten about when I took the photo!