EASY SAUTEED FISH FILLETS
Here's an easy method for quickly cooking fish fillets. We love the simplicity of just using salt and pepper to season the flour for dredging, but feel free to get creative and experiment with other seasonings. If you like a little heat, add a pinch of cayenne; for a smoky flavor, add a touch of smoked paprika; try white pepper, a common ingredient in Chinese cooking, instead of black pepper if you're pairing the fish with the Black Bean-Scallion Sauce.
Provided by EatingWell Test Kitchen
Categories Quick & Easy Low-Calorie 20-Minute Dinner Recipes
Time 15m
Number Of Ingredients 5
Steps:
- 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.
Nutrition Facts : Calories 162.5 calories, Carbohydrate 8 g, Cholesterol 43 mg, Fat 8.3 g, Fiber 0.3 g, Protein 13 g, SaturatedFat 1.5 g, Sodium 367.6 mg
SIMPLE SAUTEED FISH WITH GARLIC
Provided by Ingrid DeHart - EatWellEnjoyLife.com
Categories Main Dish
Time 15m
Yield 2
Number Of Ingredients 6
Steps:
- Rinse the fish fillets and blot dry with a paper towel. Season with salt and pepper.
- Heat butter in wide sauté pan over medium low heat. Once butter has begun to foam, place the fish into the pan.
- Add garlic. Sauté 1 minute without disturbing the fish.
- Tilt the pan toward you and using a spoon, ladle the garlic butter over the fish. Continue to sauté while basting the fish for 2-3 minutes.
- Using a spatula, gently flip fish. Reduce heat to low, cover pan and cook for 2 minutes.
- Uncover pan, and continue basting fish with butter until it is just cooked through, another minute or two.
- Add 3 tablespoons of parsley and turn off the heat.
- Transfer fish onto a platter or individual plates. Tilt pan and spoon butter sauce evenly over fillets.
- Sprinkle with remaining tablespoon parsley and lemon juice.
CRISPY GOLDEN SAUTEED FISH
Provided by Melissa d'Arabian : Food Network
Time 20m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Prepare the fish by rinsing and patting dry, without squeezing the delicate fish flesh. Salt and pepper both sides of the fish. Heat the oil over medium-high heat in a medium saute pan.
- Cook's Note: Do not use a nonstick pan.
- The oil should be glossy, but not smoking. While the oil is heating, take a fresh paper towel and pat the fish dry a second time, and dredge the fish in flour on both sides, patting off the excess. This will make your beautiful crust-searing foolproof! Place the fish in the pan and cook undisturbed for 3 minutes. Flip the fish, being firm with the spatula in order to scrape up the whole golden-seared crust when you flip. Once flipped, place 1/2 tablespoon of butter on top of each piece of fish, and allow it to melt into the saucepan. It may brown somewhat, but it should not burn. Allow the mixture to cook another 2 minutes and then remove the fish. Deglaze the pan with the lemon juice (be careful with splatters!), and quickly scrape up the brown bits of flavor. Toss in the parsley, taste for seasoning, and spoon a teaspoon of the rich lemony butter onto the fish and serve.
HOW TO SAUTE FISH
Chef Tom Colicchio shared his technique for how to saute fish as part of our Chefs' Secrets series.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Yield Makes 1 fillet
Number Of Ingredients 3
Steps:
- Using a skillet that is just large enough to hold fish, add enough oil to coat the bottom of the skillet; place over medium heat. Pat fish dry with paper towels and season skin side with salt and pepper.
- Place fish in skillet, skin side down, and let cook about 7 minutes. Do not touch fish. Season flesh side with salt and pepper. If skin begins to curl, lightly tap down on fish, pressing skin flat against the skillet.
- Gently turn fish over and continue cooking, flesh side down, until just cooked through.
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