Easy Sauteed Fish Fillets

7 Reviews
From: EatingWell Magazine 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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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 (see “Choose Sustainable Fish,” opposite), cut into 4 portions
  • 1 tablespoon extra-virgin olive oil

Preparation

  • Active

  • Ready In

  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 information

  • Serving size: 3 oz. fish
  • Per serving: 162 calories; 8 g fat(2 g sat); 0 g fiber; 8 g carbohydrates; 13 g protein; 38 mcg folate; 43 mg cholesterol; 0 g sugars; 0 g added sugars; 2 IU vitamin A; 0 mg vitamin C; 9 mg calcium; 1 mg iron; 368 mg sodium; 249 mg potassium
  • Carbohydrate Servings: 1/2
  • Exchanges: 1/2 starch, 3 lean meat, 1/2 fat

Reviews 7

July 24, 2013
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By: EatingWell User
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
July 30, 2010
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By: EatingWell User
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.
July 29, 2010
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By: EatingWell User
Skip the flour and throw some sliced vidalia onions into the olive oil while it is heating. Season with Rosemary and light garlic. Yum!
July 28, 2010
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By: EatingWell User
White flour? Fried? How can a recipe that uses white flour and is fried be called "healthy"?
July 27, 2010
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By: EatingWell User
This recipe sounds great. Would like to see more cooking for one. Thank you Big fan of Real Age
July 26, 2010
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By: EatingWell User
How about giving us a recipe for broiled white fish, which is much healthier without the flour batter and frying it in oil?
July 26, 2010
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By: EatingWell User
This is a very simple and easy way to eat fish. Tasty. Thanks for the reminder that uncomplicated is good.