Luby'S Pan-Grilled Fish(Lo-Fat)
Luby's Pan-Grilled Fish offers a flavorful, health-conscious way to enjoy tender fish fillets. Infused with lemon, parsley, and paprika, this dish features a crispy exterior and juicy interior, making it perfect for light dinners or family meals that emphasize fresh, vibrant flavors.
Ingredients
Instructions
- Combine water, lemon juice, and Worcestershire sauce in a bowl.
- In a separate bowl, mix flour, paprika, and seasoned salt.
- Preheat an electric skillet to 325°F and a heavy skillet on medium-high heat.
- Dip fish fillets in the liquid mixture, then coat completely with the flour mixture.
- Shake off excess flour and place fillets, meat side down, in a greased preheated pan.
- Cook for 6 to 7 minutes, depending on thickness, then turn over and cook until firm to touch, about 6 minutes more.
- Garnish each fillet with a sprig of parsley and a lemon twist.
Tips & Substitutions
For a lighter option, use a non-stick cooking spray instead of vegetable oil. If you prefer a gluten-free version, substitute flour with almond flour or a gluten-free flour blend. Fresh herbs like dill or cilantro can be swapped for parsley for a different flavor profile. Ensure the fish is patted dry before dipping to help the coating adhere better.
Serving Suggestions
Serve the pan-grilled fish alongside a light salad or steamed vegetables for a fresh meal. It pairs beautifully with Orange Creamsicle Cake for dessert or can be enjoyed with a side of quinoa for a complete meal. A squeeze of fresh lemon juice right before serving enhances the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes, or until heated through. This helps retain the fish's texture and flavor better than microwaving.
Nutrition & Diet Analysis (per serving)
Each serving of Luby'S Pan-Grilled Fish(Lo-Fat) contains roughly 12 calories, with 0g protein, 2g carbohydrates, and 1g fat.
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, you can use frozen fish fillets, but make sure to thaw them completely before cooking. Pat them dry to remove excess moisture, which can prevent the coating from sticking properly.
What type of fish works best for grilling?
Firm fish such as tilapia, cod, or salmon are ideal for grilling as they hold their shape well. Avoid delicate fish like sole, which may flake apart during cooking.
Can I make this recipe in advance?
While it's best to cook the fish fresh for optimal texture, you can prepare the coating mixture ahead of time. Store it in an airtight container, and simply follow the cooking instructions when ready to serve.
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).