RSSEasy Sautéed 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
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | View Complete Nutrition Guidelines»
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
You Might Also Like
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
Recipe Categories
- Health & Diet Considerations
- Diabetes appropriate
- Healthy weight
- Heart healthy
- Low sodium
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Ethnic/Regional
- American
- Type of Dish
- Main dish, fish/seafood
- Meal/Course
- Dinner
- Main Ingredient
- Fish
- Servings
- 2
- Total Time
- 15 minutes or less
- Ease of Preparation
- Easy
More From EatingWell
Free Newsletters
Advertisement
EatingWell Magazine
Advertisement
Advertisement
