Easy Sautéed Fish Fillets

Preparation

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 outside and just opaque in the center, 3 to 4 minutes per side. Serve immediately.

Tips

Per serving: 175 calories; 5 g fat (1 g saturated fat, 3 g mono unsaturated fat); 54 mg cholesterol; 9 g carbohydrates; 23 g protein; 0 g fiber; 383 mg sodium; 421 mg potassium

Nutrition Bonus: Selenium (53% daily value).

Exchanges: 1/2 starch, 3 very lean meat, 1/2 fat

Contributed by: EatingWell.com

Here’s an easy method for cooking fish fillets quickly. Pair them with prepared sauces like pesto or salsa, or make your own creation.