Easy Sautéed Fish Fillets

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

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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.

"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

Makes: 4 servings

Active Time:

Total Time:


  • 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


  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.


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

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