Broiled Fish Fillets

2012-08-30
  • Servings : 2
  • Prep Time : 10m
  • Cook Time : 10m
  • Ready In : 20m

Fresh fish is low in calories, saturated fat, and sodium. Broiled fish fillets takes only minutes to prepare and cook, and has a fraction of the calories of deep-fried fish.

A broiled fish dinner can provide less calories than an 8-oz steak without side dishes. Replace red meat with fish can help you lose weight or maintain your weight.

Nutrition information varies depending on the type of fish. Cod is very lean but low in Omega-3 fatty acids. Salmon is high in Omega-3’s but up to half the calories is from fat.

Fish is also a good source of complete protein. A 4-oz. (precooked weight) serving of tilapia provides 23 grams of protein and 110 calories. Many protein bars provide about 10 grams of protein for 200 calories and uses have more refined sugar than protein.

Cook’s Tip

  • Fish fillets are cooked when they flake easily with a fork. Overcooking dries out the fillets. Check after the minimum cooking time to prevent overcooking.
  • Seasoning your fish fillets can be as simple as salt & pepper or you can add any of your favorite herbs & spices. For heat, add a pinch of cayenne pepper.

Ingredients

  • Two 4 to 6 oz. (115-170 g) fish fillets (salmon, tuna, cod, trout, haddock)
  • Extra virgin olive oil
  • Kosher salt to taste
  • Fresh ground black or white pepper to taste
  • Cayenne pepper to taste (optional)
  • Italian parsley minced
  • Nonstick cooking spray (optional)

Method of Preparation

Step 1

Place oven rack about 4 inches from the broiling element. Set oven on broil.

Step 2

Line a baking sheet with aluminum foil and coat with olive oil or nonstick cooking spray.

Step 3

Arrange fish on the coated foil and season to taste with salt, pepper and cayenne pepper. If desired sprinkle with parsley.

Step 4

Place pan under broiler, and broil 6 to 8 minutes for fish up to 1/2-inch thick and 8 to 10 minutes for fish up to 1-inch thick. Turn thick fish fillets half way thought the cooking time. Broil until cooked through and fish easily flakes using a fork.

Related Recipes:
  • Graham Cracker Pudding Cake

    5 Minute Graham Cracker Pudding Cake

  • Creamy Pasta And Mushrooms

  • Yogurt, Fruit & Granola

  • White Bean and Kale Chili

    White Bean And Kale Chili

  • Italian Seasoning

Nutritional Info

This information is per serving.

  • Calories

    120-250
  • Calories from Fat

    30-150
  • Total Fat

    4-15g
  • Saturated Fat

    1-3g
  • Trans Fat

    0g
  • Cholesterol

    40-70mg
  • Sodium

    100-250mg
  • Carbohydrates

    0g
  • Dietary Fiber

    0g
  • Sugar

    0g
  • Protein

    20-27g
  • Serving Size

    4 oz (115g)