Quick Pan-Fried Fish With Lemon Caper Sauce

2015-04-04
  • Yield : 4
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 10m
  • Ready In : 20m

This variation of my pan-fried fish recipe you can make in 15 minutes or less. It is low in fat and sodium compared to frozen and restaurant fish fillets.

Use any filleted fish for this recipe. Fillets up to 3/4″ (18 mm) should be fully cooked in 6 minutes (3 minutes per side) on medium heat. Adjust cooking time for thinner and thicker fillets. Fully cooked fish fillets will flake easily using a fork.

One serving has about 250 calories and provides 24 grams of protein. Fried fish fillet without caper sauce has about 185 calories per serving. Serve as an entree or fish sandwich.

SERVING SUGGESTIONS

Fried Fish with Lemon Caper Sauce

Pan Fried Fish With Lemon Caper Sauce

Cook’s Tip

For a gluten free recipe replace flour with cornmeal.

Serve With

Spicy Southwestern Coleslaw.

Related Recipes

Pan-fried Fish

Pan-Fried Catfish

Tartar Sauce

Ingredients

  • 4 5-oz. (140 g) white fish fillets
  • 2 tablespoons (30 ml) all purpose flour
  • 2 tablespoon (30 ml) white or yellow cornmeal
  • 1 teaspoon (5 ml) kosher salt
  • Ground black pepper to taste
  • 2 tablespoons (30 ml) olive oil
  • 2 tablespoons (30 g) butter
  • 2 tablespoons (30 ml) capers, rinsed
  • 1/4 cup (60 ml) fresh lemon juice

Method of Preparation

Step 1

Heat oil to 350°F (175° C) in a skillet large enough to hold all four fillets or work in batches.

Step 2

Place all dry ingredients in a shallow dish or large plastic bag. Throughly combine. Rinse fish in water and then dredge or place in bag and shake to coat.

Step 3

Arrange coated fillets in the skillet, cover and cook about 3 minutes. Turn and cook other side about 3 minutes or until fish is cooked through and flakes easily with a fork. Serve immediately.

Step 4

Transfer cooked fish to a warm serving plate. Add butter to pan and heat until melted. Add lemon juice and cook until reduced at least 50 percent stirring constantly. Stir in capers. Cook about 30 seconds longer and pour sauce over fish. Serve immediately.

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    White Bean And Kale Chili

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  • 230 Calorie High Protein Turkey & Mushroom Chili

  • 20 Calorie Aioli

Nutritional Info

This information is per serving.

  • Calories

    240
  • Calories from Fat

    115
  • Total Fat

    6g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    15mg
  • Sodium

    510mg
  • Carbohydrates

    7g
  • Dietary Fiber

    0g
  • Sugar

    0g
  • Protein

    24g
  • Serving Size:

    1 fillet