Easy Sauteed Fish Fillets Recipe

Looking for an easy Easy Sauteed Fish Fillets recipe? Learn how to make Easy Sauteed Fish Fillets using healthy ingredients.


Submitted by christinavt

Makes 4 servings



From eatingwell.com. all-purpose flour, salt, ground pepper, pollock, sole, haddock, whitefish, extra-virgin olive oil cvt

Recipe Ingredients for Easy Sauteed Fish Fillets

1/3 cup all-purpose flour
1/2 teaspoon salt
1 Freshly ground pepper to taste
12 ounces cooked pollock (15205), sole, haddock or other white fish fillets, cut into 4 portions, net from 1 pound fresh
6 g (1 tablespoon) extra-virgin olive oil

Recipe Directions for Easy Sauteed Fish Fillets

  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.

Categories

Main Dish

Nutrition Facts
Serving Size 97.7g
Amount Per Serving
Calories
152
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
385mg
16%
Potassium
399mg
11%
Total Carbohydrates
8.0g
3%
Dietary Fiber
0.3g
1%
Protein
22.3g
Vitamin A 1% Vitamin C 0%
Calcium 7% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No sugar
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
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