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Cook Time:15 minsTotal Time:15 minsServings:4Yield:12 oz. fishJump to Nutrition Facts
Cook Time:15 minsTotal Time:15 minsServings:4Yield:12 oz. fish
Cook Time:15 mins
Cook Time:
15 mins
Total Time:15 mins
Total Time:
Servings:4
Servings:
4
Yield:12 oz. fish
Yield:
12 oz. fish
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients⅓cupall-purpose flour½teaspoonsalt¼teaspoonfreshly ground pepper1poundcatfish, tilapia, haddock or other white-fish fillets, cut into 4 portions1tablespoonextra-virgin olive oil
Cook Mode(Keep screen awake)
Ingredients
⅓cupall-purpose flour
½teaspoonsalt
¼teaspoonfreshly ground pepper
1poundcatfish, tilapia, haddock or other white-fish fillets, cut into 4 portions
1tablespoonextra-virgin olive oil
DirectionsCombine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.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.Frequently Asked QuestionsLeftover cooked fish should be stored in the refrigerator in an airtight container. The U.S. Department of Agriculturerecommends using it within 3 to 4 days. Using it sooner rather than later is always the wise choice because refrigeration only slows down the growth of bacteria—it does not prevent it.The answer may befresh fish, but it depends on when it was caught. If fish has been flash-frozen (frozen at sea) at its peak of freshness, it could be fresher than what’s being called fresh, and it will still be everything you want in taste, texture and nutrients. Also, many bacteria and parasites that love fish as much as we do cannot survive a flash-frozen environment of minus 160°F.We would pair sauteed fish with a garden salad orgrilled Caesar salad,coleslawor fresh vegetable: asparagus,Broccolini, roasted carrots. A rice dish, like our cilantro lime rice or rice pilaf. Couscous or creamy polenta would work or a platter of roasted fingerling potatoes.The best way to reheat fish so that it remains moist and flavorful is to put it in an oven-safe pan that’s covered in foil and cook it at 350°F for 10 to 15 minutes in a conventional oven or toaster oven. The fish should be flipped a few times during the cooking, which will help retain some of the crispy exterior. Avoid the microwave, unless you don’t mind a soggy outcome.EatingWell Magazine, July/August 2011
Directions
Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.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.Frequently Asked QuestionsLeftover cooked fish should be stored in the refrigerator in an airtight container. The U.S. Department of Agriculturerecommends using it within 3 to 4 days. Using it sooner rather than later is always the wise choice because refrigeration only slows down the growth of bacteria—it does not prevent it.The answer may befresh fish, but it depends on when it was caught. If fish has been flash-frozen (frozen at sea) at its peak of freshness, it could be fresher than what’s being called fresh, and it will still be everything you want in taste, texture and nutrients. Also, many bacteria and parasites that love fish as much as we do cannot survive a flash-frozen environment of minus 160°F.We would pair sauteed fish with a garden salad orgrilled Caesar salad,coleslawor fresh vegetable: asparagus,Broccolini, roasted carrots. A rice dish, like our cilantro lime rice or rice pilaf. Couscous or creamy polenta would work or a platter of roasted fingerling potatoes.The best way to reheat fish so that it remains moist and flavorful is to put it in an oven-safe pan that’s covered in foil and cook it at 350°F for 10 to 15 minutes in a conventional oven or toaster oven. The fish should be flipped a few times during the cooking, which will help retain some of the crispy exterior. Avoid the microwave, unless you don’t mind a soggy outcome.
Combine flour, salt and pepper in a shallow dish. Thoroughly dredge fillets; discard any leftover flour.
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.
Frequently Asked QuestionsLeftover cooked fish should be stored in the refrigerator in an airtight container. The U.S. Department of Agriculturerecommends using it within 3 to 4 days. Using it sooner rather than later is always the wise choice because refrigeration only slows down the growth of bacteria—it does not prevent it.The answer may befresh fish, but it depends on when it was caught. If fish has been flash-frozen (frozen at sea) at its peak of freshness, it could be fresher than what’s being called fresh, and it will still be everything you want in taste, texture and nutrients. Also, many bacteria and parasites that love fish as much as we do cannot survive a flash-frozen environment of minus 160°F.We would pair sauteed fish with a garden salad orgrilled Caesar salad,coleslawor fresh vegetable: asparagus,Broccolini, roasted carrots. A rice dish, like our cilantro lime rice or rice pilaf. Couscous or creamy polenta would work or a platter of roasted fingerling potatoes.The best way to reheat fish so that it remains moist and flavorful is to put it in an oven-safe pan that’s covered in foil and cook it at 350°F for 10 to 15 minutes in a conventional oven or toaster oven. The fish should be flipped a few times during the cooking, which will help retain some of the crispy exterior. Avoid the microwave, unless you don’t mind a soggy outcome.
Frequently Asked Questions
Leftover cooked fish should be stored in the refrigerator in an airtight container. The U.S. Department of Agriculturerecommends using it within 3 to 4 days. Using it sooner rather than later is always the wise choice because refrigeration only slows down the growth of bacteria—it does not prevent it.
The answer may befresh fish, but it depends on when it was caught. If fish has been flash-frozen (frozen at sea) at its peak of freshness, it could be fresher than what’s being called fresh, and it will still be everything you want in taste, texture and nutrients. Also, many bacteria and parasites that love fish as much as we do cannot survive a flash-frozen environment of minus 160°F.
We would pair sauteed fish with a garden salad orgrilled Caesar salad,coleslawor fresh vegetable: asparagus,Broccolini, roasted carrots. A rice dish, like our cilantro lime rice or rice pilaf. Couscous or creamy polenta would work or a platter of roasted fingerling potatoes.
The best way to reheat fish so that it remains moist and flavorful is to put it in an oven-safe pan that’s covered in foil and cook it at 350°F for 10 to 15 minutes in a conventional oven or toaster oven. The fish should be flipped a few times during the cooking, which will help retain some of the crispy exterior. Avoid the microwave, unless you don’t mind a soggy outcome.
EatingWell Magazine, July/August 2011
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Nutrition Facts(per serving)163Calories8gFat8gCarbs13gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
SourcesEatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.U.S. Department of Agriculture. FoodData Central.Fish, haddock, cooked, dry heat.U.S Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.U.S. Department of Agriculture. AskUSDA. How long can you keep cooked fish in the refrigerator?
Sources
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.U.S. Department of Agriculture. FoodData Central.Fish, haddock, cooked, dry heat.U.S Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.U.S. Department of Agriculture. AskUSDA. How long can you keep cooked fish in the refrigerator?
EatingWell is committed to using high-quality, reputable sources—including peer-reviewed studies—to support the facts in our articles. Read about oureditorial policies and standardsto learn more about how we fact check our content for accuracy.
U.S. Department of Agriculture. FoodData Central.Fish, haddock, cooked, dry heat.U.S Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.U.S. Department of Agriculture. AskUSDA. How long can you keep cooked fish in the refrigerator?
U.S. Department of Agriculture. FoodData Central.Fish, haddock, cooked, dry heat.
U.S Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, cooked, dry heat.
U.S. Department of Agriculture. AskUSDA. How long can you keep cooked fish in the refrigerator?
