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Healthy Recipes

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Seasoned Fish FilletsSeasoned Fish Fillets


Prep Time: 10 min
Cook Time: 8 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Makes 4 Servings

Ingredients:

1 tablespoon canola or olive oil
1 tablespoon butter
4 6-ounce fish fillets (flounder, catfish, halibut, cod, snapper, salmon, tilapia, bass)
2 teaspoons chili powder
1 teaspoon sweet paprika
½ teaspoon marjoram or oregano
¼ teaspoon garlic or onion powder
¼ teaspoon black pepper
1/8 teaspoon salt or salt substitute
1 lemon, quartered



Method:

  1. Rinse fish with cold water and pat dry with paper towels.
  2. Combine seasonings in a jar or plastic bag and shake well to mix. Rub spice mixture onto both sides of fish.
  3. In a heavy (preferably cast iron) skillet, heat butter and oil over medium-high heat.
  4. When butter is melted, add the fillets and cook three to four minutes per side, or until fish flakes easily when tested with a fork.
  5. Squeeze quarter of lemon onto each fillet. Serve.


Nutrition at a Glance (per serving)
Using flounder for analysis
Calories: 220
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 1g
Dietary fiber: ‹1g

 
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