Sauteed Fish ~ killing belly fat is murder


“Baked fish again! That’s so boring,” ~ is the dieter’s lament, but it doesn’t have to be a breaded fish fry either. If you’ve cut waaay down on starch and carbs it’s essential to stay away from the dredging flour and bread crumbs.

Even if you’re not watching your waistline, it’s a good thing for every cook to have a basic sauteed fish recipe in their arsenal.

If I were to make a literary comparison, this would be a sub-genre, rather than a specific story.

  • Fish
  • Pan Fried Fish
  • Sauteed Fish

Rather than a specific recipe, it’s a way to cook no starch, low carb sauteed fish. If you’re like me, every time you make it, the dish will be slightly different. This depends upon your whim and what ingredients you have on hand.

You want flavor, so the first step is to saute some veggies and garlic. I took a small tomato chopped coarsely, two sliced cloves of garlic, and 1/8 to 1/4 C coarsely chopped red onion. Saute until tender in olive oil or canola oil. I stirred in a handful of fresh basil leaves. [But, you could just as easily add some coarsely chopped red, orange, or yellow sweet pepper, or use oregano instead of basil. Or anything else you’ve got on hand.]

I have a secret seasoning (so please don’t tell anyone). I use an old Mrs. Dash shaker and mix together 1 Tbs garlic powder, 1 tsp salt, 1/2 tsp celery salt, 1/2 tsp paprika, 1/4 tsp ground black pepper, 1/8 tsp chili powder. I love garlic, but if you don’t, when you saute the veggies, use one fresh sliced clove of garlic instead of two.

Sprinkle the secret seasoning to taste (here after called SS) on one side of four average size fish fillets. I often used flounder. Turn that side down in the pan. Do this with all four fillets. Make sure the heat is on medium to medium low, so you don’t burn the fish. Make sure you have enough oil so that you don’t burn the fish, but it shouldn’t be swimming. [Get it…fish swimming. Just a wee bit of humor, very wee.]

Sprinkle SS on the other side of the fish while they are in the pan. It only takes a minute of two for the fish to cook. Turn them once and cook another two minutes. Handle as little as possible, or the fillets will fall apart.

I arranged all four fillets on a plate for the photo, but when I serve I use a spatula and place two fillets on a plate, serving two people. Obviously the recipe is easily doubled or tripled. I serve this with steamed broccoli or with a fresh garden salad.

This is a recipe my heroine Veronica Ingels, gal PI, would like. As my contemporary series progresses, she gets more and more into healthy eating (all while hunting bad guys). However, this dish is good for anyone, but is especially good for those of us in mid-life who are heart-smart and waist conscious.

8 thoughts on “Sauteed Fish ~ killing belly fat is murder

  1. I wish we could get something like flounder here. About all I see are cod fish in the freezer section. But this looks good and I will have to try it! Are you coming to ACFW?


    1. P.T., I’ve assailed my grocery store manager about things I’d like to see in the store. Sometimes it works…other times not so much. ~ Can’t make it to ACFW. Are you going?


  2. Thanks for sharing this recipe, Nike! This is really a healthy alternative to our usual breaded / fried fish! I’ve heard great reviews of Mrs. Dash and now with your SS /modification, I think it would be even better! 🙂 Stopping by from the Midlife Bloghop!


    1. Joy, Yes indeed. If we can skip the bread crumbs or flour crusting we’re better off. Mrs. Dash is really good if you have to cut back on salt. I used it a lot and then I got used to less salt and just cooked that way without the Mrs. Dash. Now less salt is just part of the way I eat. You get to taste the food more. But I find a touch of salt does enhance the flavor. Everyone has to decide how much salt is right for them.


  3. writercatherine

    Our quick and easy meal is tilapia sprinkled with Cajun seasoning and pan-fried. Tilapia is sold frozen, in small, easily-thawed, servings.


Comments are closed.