Name: Easy Sauteed Fish Fillets
Cook time: 15 min
Total time: 15 min
Ingredients: 0.33300000429153 cup all-purpose flour; 0.5 teaspoon salt; 0.25 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

Easy Sauteed Fish Fillets

4.5

(4)

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

Updated on August 16, 2019

Cook Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

12 oz. fish

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Low Added Sugars

Jump to Nutrition Facts

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

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 (per serving)

163	Calories
8g	Fat
8g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz. fish
Calories 163
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 0g	1%
Protein 13g	26%
Total Fat 8g	11%
Saturated Fat 2g	8%
Cholesterol 43mg	14%
Vitamin A 2IU	0%
Folate 38mcg	9%
Sodium 368mg	16%
Calcium 9mg	1%
Iron 1mg	4%
Magnesium 17mg	4%
Potassium 249mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.