Easy Sautéed Fish Fillets

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

From EatingWell:  April/May 2005, EatingWell for a Healthy Heart Cookbook

Here's an easy method for quickly cooking fish fillets. Pair them with prepared sauces like pesto or salsa or make your own creation.

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

Ingredients

• 1/3 cup all-purpose flour
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 pound sole, haddock or other white fish fillets, cut into 4 portions
• 1 tablespoon extra-virgin olive oil

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 : 175 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 54 mg Cholesterol; 9 g Carbohydrates; 23 g Protein; 0 g Fiber; 383 mg Sodium; 421 mg Potassium

1/2 Carbohydrate Serving

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