Easy Sautéed Fish Fillets

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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.

Easy Sautéed Fish Fillets
Nutritionist Tested & Approved

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

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

main dish EatingWell Meal Plan fish and seafood ultra-low-carb

12 replies

evaziem
evaziem 2014-06-14 16:29:28 -0500 Report

Netrition? Processed food, hmm…
"In processing grains for convenience, you're potentially losing the nutrients and changing the degree to which they are absorbed," says Nicolette Pace, spokesperson for the New York State Dietetic Association.

What is added to it is also a question. All flours are brominated, treated with a chemical called potassium bromate. This bromate is a possible carcinogen which is banned in many countries. Also the bromate blocks absorption of iodine which is critical for good health.

Bromate does NOT have to be listed as an ingredient per FDA, weird!

Wanda Murline
Wanda Murline 2013-03-24 17:51:07 -0500 Report

I use a new flour that I get from Netrition that has only 18 net carbs per cup and I think I would throw in some mushrooms, sweet onions and some yellow or red strips of sweet peppers. I will definitely try this one.

Turtle
Turtle 2012-12-20 23:05:49 -0600 Report

I love catfish. I used to catch them when I lived in Louisiana. Catfish is in almost every restraunts' menue in the south. So, I tried this and it is terrific! Thank you so much for submitting this.

stse
stse 2011-10-26 01:53:26 -0500 Report

tried with swai fillets, taste good. What is sodium tripolyphosphate? This is the second ingredient listed on the bag.

libralady#1
libralady#1 2011-09-28 13:32:55 -0500 Report

I'm glad to get these recipes, so I can change my eating habits, and they look so good as well. Thanks