Easy Sautéed Fish Fillets

Eating Well Submitted at October 24, 2011

Easy Sautéed Fish Fillets
Nutritionist Tested & Approved

Here’s an easy method for quickly cooking fish fillets. We love the simplicity of just using salt and pepper to season the flour for dredging, but feel free to get creative and experiment with other seasonings. If you like a little heat, add a pinch of cayenne; for a smoky flavor, add a touch of smoked paprika; try white pepper, a common ingredient in Chinese cooking, instead of black pepper if you’re pairing the fish with the Black Bean-Scallion Sauce.

Time: 15 minutes

Ingredients

  • 1/3 cup all-purpose flour

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 1 pound catfish, tilapia, haddock or other white-fish fillets, cut into 4 portions

  • 1 tablespoon extra-virgin olive oil

Directions

  1. Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.

  2. Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve immediately.

Nutritional Facts

Servings
4
Calories
163
Added Sugars
0g
Carbohydrates
8g
Cholesterol
43mg
Dietary Fiber
0g
Fat
8g
Monounsaturated Fat
5g
Potassium
249mg
Protein
13g
Saturated Fat
2g
Sodium
368mg
Carbohydrate Servings
1/2
Exchanges
1/2 starch
3 very lean meat
1/2 fat

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