Easy SautÃ©ed Fish Fillets

From EatingWell: April/May 2005, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

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

Nutrition Profile

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

Combine flour, salt and pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
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.

Nutrition Bonus: Selenium (53% daily value).

1/2 Carbohydrate Serving

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