Fish is a good source of Omega 3 oil.
Here's what I tell my sons (25 &27) to do. Ask the fishmonger for a firm fish - ie one that won't break up during cooking. Soft flaky fish are a disaster waiting to happen.
Pat the fish dry with a paper towel. Cut into pieces about 5inchesx3inches. Mix on a plate some plain flour, a sprinkling of dried herbs (like oregano, marjoram, dill) and a little sprinkle of salt. Dip the fish into the flour and press some on.
Heat 3 tablespoons oil (or half butter and half oil) in a pan and when hot place in the fish. If the fish still has its skin on, place the skin side down first.
After about 3 minutes, check that the underside is golden brown. Turn the fish and cook the other side. Fish is done when you poke it with a fork and it separates into flakes.
Serve with a squeeze of lemon juice and a nice salad.
This method will give a crispy crust and is from the school of KISS (keep it simple, stupid) school of cooking.
Plain, simple, great. To tart it up, serve with tartare sauce.
May you have a long and happy life in the kitchen!