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Easy Sautéed Fish Fillets

:  April/May 2005, EatingWell for a Healthy Heart Cookbook (2008), July/August 2011

Your rating: None Average: 3.6 (60 votes)

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.


READER'S COMMENT:
"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. "
Easy Sautéed Fish Fillets Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Heart healthy | Low sodium | Low cholesterol | Low saturated fat | Low carbohydrate | Diabetes appropriate | Healthy weight | Low calorie |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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: 163 calories; 8 g fat ( 2 g sat , 5 g mono ); 43 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 13 g protein; 0 g fiber; 368 mg sodium; 249 mg potassium.

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
Budget
Comfort foods
Type of Dish
Main dish, fish/seafood
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
15 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
April/May 2005
EatingWell for a Healthy Heart Cookbook (2008)
July/August 2011
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