D D'S Low-Fat Fish
A flavorful, low-fat fish dish featuring fresh fish fillets simmered with green onions, mushrooms, celery, lemon, and white wine, perfect for light, healthy meals.
Ingredients
Instructions
- Have Dr. Claude Smith go fishing and bring you some fish, all cleaned and filleted, in Baggies.
- Cut up onions, mushrooms, celery, and lemon, then sauté with olive oil.
- Add seasonings such as white pepper and garlic salt to the mixture, then pour in the white wine.
- Gently add the fish fillets and cook at medium-low temperature for about 15 minutes or until done.
- Serve hot, suitable with trout, catfish, or other fresh fish.
Tips & Substitutions
For a lighter dish, opt for lean white fish like tilapia or sole. If fresh mushrooms aren’t available, canned mushrooms can be a quick substitute. Adding a splash of lemon juice before serving enhances flavor. Consider using vegetable broth instead of white wine for a different taste while keeping it low-fat. Always taste and adjust seasonings to your liking.
Serving Suggestions
Serve the fish hot with a side of steamed vegetables like Grilled Green Beans for a nutritious meal. A simple salad or roasted potatoes pairs well, enhancing the meal's freshness. For a delightful contrast, consider a light dessert like Strawberry Fluff(Low-Fat And Sugar-Free) to finish off your dinner on a sweet note.
Storage & Reheating
Leftover fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over low heat, adding a splash of water or broth to prevent drying out. Avoid microwaving, as it can make the fish rubbery. Enjoy it cold in a salad for a refreshing option.
Nutrition & Diet Analysis (per serving)
Each serving of D D'S Low-Fat Fish contains roughly 373 calories, with 9g protein, 52g carbohydrates, and 18g fat. It is an excellent source of iron (70% of the Daily Value), vitamin D (52% of the Daily Value), and dietary fiber (49% of the Daily Value), and a good source of protein and calcium. It also contributes 14g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, frozen fish fillets can be used, but it's best to thaw them in the refrigerator overnight before cooking. This ensures even cooking and prevents the fish from becoming tough. Just adjust the cooking time slightly if the fillets are still partially frozen.
What can I substitute for white wine?
If you prefer not to use white wine, you can replace it with vegetable broth or a mixture of water and lemon juice for acidity. This will keep the dish flavorful while maintaining a low-fat profile, especially if you’re following vegan recipes.
How do I know when the fish is done cooking?
Fish is done when it flakes easily with a fork and is opaque in color. Cooking times may vary based on the thickness of the fillets, generally around 15 minutes at medium-low heat is sufficient. Always check the thickest part for doneness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).