Light, White Meat Fish Fillets

The other week I went fishing with my dad. He’d been hounding me to go with him for, well, a few years, and I’d been dragging my feet. It’s an all day commitment and I seem to never have a lot of spare days, but also the last few times I went we never caught anything. Fishing can be a lot of fun, or it can be extremely uneventful.


Thankfully this trip was a lot of fun! We did have some good activity, but most of it we had to throw back – 3 rays, 1 small flounder, 1 blue fish that I let get away as I brought it up to the boat, 2 cobia who eyed the bait but just wouldn’t bite, and, luckily, one small/medium size blue fish that I did successfully get into to boat and we kept!


My dad was determined to catch me enough fish for my husband and I to have dinner, so the next day he went back out by himself and caught a few speckled trout and croaker.


The result was an excellent dinner. Earlier in the week before the fishing trip I bought a flounder fillet at the grocery store for dinner. The difference between fresh fish and store bought fish is amazing.

Good fish doesn’t take long to prep or cook. This recipe will work well for any small to medium size white meat fish.


Light, White Meat Fish Fillets

1/4 cup plain bread crumbs
1 teaspoon Chesapeake Bay Seafood Seasoning
1 clove garlic, minced
1/2 teaspoon parsley flakes
1/2 teaspoon Italian seasoning
5 turns of salt
12 turns of black pepper
1 egg
5-6 small fillets

Heat a grill pan on medium high heat. Combine all ingredients except fish and egg and make a thin layer of the spice/bread crumb mixture on a plate. Crack open an egg and whisk it in a small bowl.

Coat fish fillets one at a time in the egg and then dredge in spice/bread crumb mixture. Add coated fillets to grill pan and cook small fillets for approximately 3 minutes on each side, watching carefully to be sure you don’t overcook. Fish should be opaque when done; use a small fork to test that fish just starts to flake when touched.

Serve with whole wheat couscous and asparagus.

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