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Simple pan-seared fish recipe

Makes 4 servings


  • 1 lb. white fish fillets (walleye, cod, trout)
  • 2 Tbsp. olive oil
  • 1 ½ tsp. ground coriander
  • 1 tsp. sweet paprika
  • 1 tsp. garlic powder
  • ½ cup all-purpose flour
  • Salt and pepper to taste


Combine the coriander, garlic powder, and paprika in a small bowl. Set aside.
Pat the fish fillets dry with a paper towel. Sprinkle lightly on both sides with salt and pepper if desired, then sprinkle evenly with seasoning mixture on both sides. Use all of the seasoning mixture. Dredge the fillets in flour and shake off any excess.

In a large skillet, heat the olive oil over medium-high heat. Sear the fillets for three minutes on each side. Remove from pan and place on a plate lined with paper towels to absorb any excess oil. Serve immediately.

**Test recipe used walleye fillets.

Nutrition analysis per serving: 230 calories, 8 g fat, 24 g protein, 13  g carbohydrate, 1 g fiber, 60 mg sodium

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