A quick fish sauté, from start to finish, takes only 15 minutes.
For or the seasoning blend, make up a double or triple batch to keep on hand in a glass shaker to zest up some grilled chicken or other shellfish like scallops.”
1/2 tsp sea salt ( optional)
1/2 tsp dried basil
1/2 tsp lemon pepper
1/4 tsp garlic powder
1- 11/2 pounds fish fillets, such as cod, flounder, turbot, or sole, washed and patted dry
2 tablespoons extra- virgin olive oil
1/4 cup freshly grated low- fat Parmesan cheese
minced fresh parsley
1. In a small bowl combine sea salt, basil, lemon pepper and garlic powdER. sprinkle the fish on both sides with the spice blend.
2. Heat the EVOO over medium- low heat in a large skillet. Add the fish and cook for 5 minutes, turning once. Sprinkle the fillet with the Parmesan cheese, parsley, and paprika, cover the skillet, and cook another 5 minutes or until the fish flakes when lifted with a fork. serve immediately.
May also prepare fish in the broiler, 5 minutes for sole, 2 or 3 minutes longer for thicker fish.
makes 4-6 servings
by The Healthy Gourmet, c. 1996.