How to prevent fish disintegrating in frying pan
I definitely like what @moscafj said &quot;flip once&quot;.
I am going to stick to your statement of &quot;pan frying&quot;. - which is indeed different from deep frying, shallow frying, sauteing, stir frying. Looking at your description you seem to be mixing pan frying and stir frying...
So let's stick to pan frying which uses minimum quantity of oil.

Get the cleaned fish fillet and marinate it with any herbs you want, adding a bit of oil and lemon juice.

Get a shallow pan that is not as deep as deep frying pan. Heat it up with a good fire. When it's heated only pour the oil (if you require)

Lay the fillet on the pan while it gives you that sizzling sound of meat touching the hot pan - what a delight

Don't poke your fish now - let it be for few minutes

Now flip it - just once. And leave it for another few minutes

As the oil comes out of the fish and pan is drying out, fish changes the colour...


Tip 1: Try not to get a fillet as thick as 1 feet (I am exaggerating). But really a standard 1cm-2cm kind of a fillet would be easier to handle &amp; cook if you are novice.. (salmon can be particularly thicker)
Tip 2: When fish is marinated with a base of oil and lemon - it helps a lot by making the outer layer rougher, tastier since herbs are absorbed into fish and you may not even need extra oil to fry the fish.
Tip 3: Don't over-crowd your pan by adding a population of fillets into the pan at once. Add two fillets with a relatively good space between them - based on the pan size and fillet size you use. So the heat distributes evenly among them.
Tip 4: This is probably the cheapest non-stick pan I have ever used - lighter and durable even I want to throw it away. And it's like one of those old Beetle cars - no matter what you do - it just lasts... You can start with a pan like this and go up as you mature with the frying experience.
Tip 5: The most important out of all, get your fish-monger to give you fresh fish. If you are not aware how to choose a fresh fish, then you gotta do some research and get familiar with that. Personally I never ever use or recommend those frozen fillets (like &quot;forgotten&quot; dory fish) in hypermarket freezers. You get a good fish, you will enjoy a good meal.
Tip 6: Don't forget to use a Fish Slice kitchen tool that's made for pan frying - if you aren't using one yet.

Reference link for you to get an understanding of frying techniques:

Frying techniques vary in the amount of fat required, the cooking time, the type of cooking vessel required, and the manipulation of the food. Sautéing, stir frying, pan frying, shallow frying, and deep frying are all standard frying techniques.
Sautéing and stir-frying involve cooking foods in a thin layer of fat on a hot surface, such as a frying pan, griddle, wok, or sauteuse. Stir frying involves frying quickly at very high temperatures, requiring that the food be stirred continuously to prevent it from adhering to the cooking surface and burning.
Shallow frying is a type of pan frying using only enough fat to immerse approximately one-third to one-half of each piece of food; fat used in this technique is typically only used once. Deep-frying, on the other hand, involves totally immersing the food in hot oil, which is normally topped up and used several times before being disposed. Deep-frying is typically a much more involved process, and may require specialized oils for optimal results. Wikipedia