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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.

Source: EatingWell Magazine, July/August 2011


Recipe Summary

15 mins


Ingredient Checklist


Instructions Checklist
  • 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 Facts

3 oz. fish
163 calories; protein 13g; carbohydrates 8g; dietary fiber 0.3g; fat 8.3g; saturated fat 1.5g; cholesterol 43mg; vitamin a iu 1.8IU; folate 37.9mcg; calcium 8.6mg; iron 0.7mg; magnesium 17.4mg; potassium 249.3mg; sodium 367.6mg; thiamin 0.1mg.

1/2 starch, 3 lean meat, 1/2 fat