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Prep Time: 15 minutes.
Servings: 4
2 tablespoons Extra Virgin olive oil
1 cup all-purpose flour
1 pound fresh fish, cod, haddock, or whitefish, cut in four portions
1 cup chopped fresh parsley
Juice of 1/2 lemon
3/4 cup reduced sodium chicken broth
Pepper to taste
Salt to taste
Directions:
Heat olive oil in a large skillet over Medium-High heat. Dredge fish in flour; shake off excess
Sauté fish 2 to 3 minutes, or until golden on one side. Turn, add lemon juice, parsley and salt and pepper and sauté 1 minute more. Add chicken broth and bring to a simmer. Cook another 2 to 3 minutes until fish is just opaque (milky white). Do not overcook.
Calories 253
% Daily Value*
Total Fat 9g 14%
Sat. Fat 1g 5%
Cholesterol 50mg 17%
Sodium 258mg 11%
Carbohydrates 20g 7%
Diet. Fiber 1g 4%
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