Easy Sauteed Fish Fillets

Name: Easy Sauteed Fish Fillets
Total time: 15 min
Ingredients: ⅓ cup all-purpose flour; ½ teaspoon salt; ¼ teaspoon freshly ground pepper; 1 pound catfish, tilapia, haddock or other white-fish fillets (see &#8220;Choose Sustainable Fish,&#8221; opposite), cut into 4 portions; 1 tablespoon extra-virgin olive oil

4 Ratings
4 Reviews

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.

EatingWell Test Kitchen

Source: EatingWell Magazine, July/August 2011

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Recipe Summary

total:

15 mins

Servings:

Nutrition Profile:

Nutrition Info

Ingredients

⅓ cup all-purpose flour
½ teaspoon salt
¼ 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

Directions

Step 1
Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.

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Step 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 Facts

Serving Size:

3 oz. fish

Per Serving:

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.

Exchanges:

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

4 Ratings

5 star values: 2
4 star values: 2
3 star values: 0
2 star values: 0
1 star values: 0

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Mars Sullivan

02/07/2019

I used more than a tablespoon of olive oil. Also added smoked paprika to the flour. It was delicious!

RussH

12/24/2018

This was very easy and fast. We used fresh haddock and it turned out delicious. Total time including prep was under 15 minutes. Easy peazy.

Debra Kawaller

11/01/2018

Very easy and quick way to cook fish. I added some Moroccan fish spice to the flour which added some nice flavor. I used both a Catfish and cod. Both were equally good.

EatingWell User

07/28/2010

White flour? Fried? How can a recipe that uses white flour and is fried be called "healthy"?

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Easy Sauteed Fish Fillets

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (4)

All Reviews for Easy Sauteed Fish Fillets

Account

Account

Easy Sauteed Fish Fillets

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (4)

All Reviews for Easy Sauteed Fish Fillets