Recipe Image

Seasoned Fish Fillets

Gerri French, MS/RD, CDE
March 2006

This month's diabetes recipe features Seasoned Fish Fillets.

This is one of the easiest ways to cook fillets of fish and works for most types of fish.

Many different combinations of seasonings can be used for a variety of flavors.

Ingredients & Methods

Makes 4 servings

Seasoned Fish Fillets

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
Nutrition at a Glance (per serving) using flounder for analysis
Calories220
Total fat9g
Saturated fat2.5g
Total carbohydrate1g
Dietary fiber‹1g
Protein32g


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.

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