Ingredients
- 1/3 cup all-purpose flour
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- 1 pound sole, haddock or other white fish fillets, cut into 4 portions
- 1 tablespoon extra-virgin olive oil
Cooking Directions
Step 1
Combine flour, salt and pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
Step 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.
Nutrition Info
- Serving: Per serving
- Calories: 175
- Carbohydrates: 9g
- Fat: 5g
- Protein: 23g
- Dietary Fiber: 0g
- Saturated Fat: 1g
- Monounsaturated Fat: 3g
- Cholesterol: 54mg
- Potassium: 421mg
- Sodium: 383mg
- Exchanges: 1/2 starch, 3 very lean meat, 1/2 fat
- Carbohydrate Servings: 1/2