Fish Fillets, Sicilian Style

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.”

Spice Blend

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.

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