The Simple Art of EatingWell by Jessie Price

Author:Jessie Price
Language: eng
Format: epub
Publisher: Countryman Press
Published: 2010-04-15T00:00:00+00:00

GUIDE:

Sautéing Fish

Do your body good—eat more fish! Fish is an excellent source of lean protein. Plus thin fillets cook up in minutes to get dinner on the table fast. Just top them with one of these easy no-cook sauces for a restaurant-worthy entree.

Easy Sautéed Fish Fillets

H W H H

MAKES: 4 servings

ACTIVE TIME: 15 minutes | TOTAL: 15 minutes

Here’s an easy method for quickly cooking fish fillets. Any thin white fish fillet will work in this recipe. Sustainable choices include Pacific sole or U.S. farm-raised catfish or tilapia.

⅓ cup all-purpose flour

½ teaspoon salt

¼ teaspoon freshly ground pepper

1 pound catfish, tilapia, Pacific sole or other white fish fillets, 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: 173 calories; 5 g fat (1 g sat, 3 g mono); 54 mg cholesterol; 8 g carbohydrate; 0 g added sugars; 22 g protein; 0 g fiber; 383 mg sodium; 422 mg potassium.

EatingWell Tip

Use a nonstick skillet when you’re sautéing fish. You can use less oil and delicate fish won’t stick to the pan or break apart.

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