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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2011

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Recipe Summary

total:
15 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

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

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  • 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 Facts

163 calories; protein 13g 26% DV; carbohydrates 8g 3% DV; exchange other carbs 0.5; dietary fiber 0.3g 1% DV; sugarsg; fat 8.3g 13% DV; saturated fat 1.5g 8% DV; cholesterol 43mg 14% DV; vitamin a iu 1.8IU; vitamin cmg; folate 37.9mcg 10% DV; calcium 8.6mg 1% DV; iron 0.7mg 4% DV; magnesium 17.4mg 6% DV; potassium 249.3mg 7% DV; sodium 367.6mg 15% DV; thiamin 0.1mg 10% DV.

Reviews (10)

Read More Reviews
10 Ratings
  • 5 star values: 3
  • 4 star values: 7
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
02/07/2019
I used more than a tablespoon of olive oil. Also added smoked paprika to the flour. It was delicious! Read More
Rating: 5 stars
12/25/2018
This was very easy and fast. We used fresh haddock and it turned out delicious. Total time including prep was under 15 minutes. Easy peazy. Read More
Rating: 4 stars
11/01/2018
Very easy and quick way to cook fish. I added some Moroccan fish spice to the flour which added some nice flavor. I used both a Catfish and cod. Both were equally good. Read More
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Rating: 5 stars
07/25/2013
Crispy Blue Corn Floured Haddock I used blue corn flour instead...cooked on high fast and ended up with juicy delicious and succulent breaded fish! Pros: fast Cons: none Read More
Rating: 4 stars
10/30/2011
How about giving us a recipe for broiled white fish which is much healthier without the flour batter and frying it in oil? Read More
Rating: 4 stars
10/30/2011
This is a very simple and easy way to eat fish. Tasty. Thanks for the reminder that uncomplicated is good. Read More
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Rating: 4 stars
10/30/2011
This recipe sounds great. Would like to see more cooking for one. Thank you Big fan of Real Age Read More
Rating: 4 stars
10/30/2011
White flour? Fried? How can a recipe that uses white flour and is fried be called "healthy"? Read More
Rating: 4 stars
10/30/2011
Skip the flour and throw some sliced vidalia onions into the olive oil while it is heating. Season with Rosemary and light garlic. Yum! Read More
Rating: 4 stars
10/30/2011
This sounds delicious and very versatile. The amount of white flour remaining after dredging is negligible and the oil is olive oil. This is still a healthy recipe. Read More