Seasoned Fish Fillets

Prep Time: 10 min
Cook Time: 8 min
Level of Difficulty: Easy
Makes 4 Servings

Ingredients

• 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

Instructions

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.

Nutrition at a Glance
Using flounder for analysis
Calories: 220
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 1g
Dietary fiber: ‹1g