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Easy Sautéed Fish Fillets

http://www.eatingwell.com/recipes/easy_sauteed_fish_fillets.html

From EatingWell:  April/May 2005, EatingWell for a Healthy Heart Cookbook (2008), July/August 2011

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.

4 servings | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 163 Calories; 8 g Fat; 2 g Sat; 5 g Mono; 43 mg Cholesterol; 8 g Carbohydrates; 13 g Protein; 0 g Fiber; 368 mg Sodium; 249 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 very lean meat, 1/2 fat