Sautéed Redfish

One luxury of living on the Gulf Coast and having a husband that loves to fish, is we have fresh redfish, trout and flounder. Red fish is a strong fish, unless you know how to prepare it. The key is when you fillet the fish the dark red meat you see on the fillet, cut it out. Trout and flounder sauté easily in the oven, but with pan sautéing they tend to fall apart when you have to flip the fillet.

I know how to cook the sautéed redfish, but I prefer for my husband to cook this. I always tell him, “Yours is so much better.” The truth is, his fish does turn out tastier. I’m usually in charge of cutting up the vegetables and sides. I use my Pampered Chef simple slicer. Use the #3 setting. Slicing has never been easier than it is with the Simple Slicer! Just slide the food holder onto the track, pop in veggies and slide back and forth for perfect slices. It’s pretty amazing how perfectly sliced and even the onions and bell pepper comes out.

Sautéed redfish is a meal that you can manipulate your sides to control the carbohydrates. I use this meal for my low carb days with my FASTer Way To Fat Loss program I coach and live. The FWTFL is a lifestyle program that fuels your body with whole food and does not deprive you. On my regular macro (I eat carbs) I simply add a baked potato or rice. Plus, our delicious crab cakes.


  • 4 red fish fillets
  • 1 bell pepper
  • 1 onion
  • 3 cloves of minced garlic
  • 2 tablespoons of olive oil
  • 1/4 stick of butter
  • Tony Chacheres’s


Cut out red meat off redfish fillet and make sure there are no bones left in the fillets.

  • Cut out red meat off redfish fillet and make sure there are no bones left in the fillets. Rinse and pat dry. Sprinkle with Tony Chachere’s, both sides. Sprinkle enough to give it a good color of seasoning.

Veggies sliced
Pampered Chef simple slicer
  • Wash bell pepper and slice into rings, 1/4 inch thick
  • Slice up onion about 1/4 in thick slices
  • Med high heat (6-7 on electric range) Heat olive oil and butter in heavy frying skillet and add in minced garlic.
  • Lay bell peppers in skillet, then add in onions.
  • Lay fish fillets on top of vegetables.
  • Cook fillets for about 7 minutes. You will see the edges of the fillets turning white.
Veggies in

Fish fillets in and cooking
  • Gently pick up the fillet with a spatula leaving the vegetables, with a fork gently stir or move around the vegetables, so they don’t burn or cook on one side.
  • Return the fish fillet back onto the vegetables with the uncooked side down.
  • Repeat this procedure for each fillet.
  • Cook for an additional 4 minutes.
Flipped fillets

  • Gently pick up the fillet with a spatula and with the fork move the vegetables to the side of the skillet. Lay the fish fillet back onto the skillet. You will cook for about 1 minute. This will sear the fish fillet in the oil and butter mixture.
  • Repeat this for each fillet.
  • You may flip each fish gently onto the other side and cook for another minute, if you want both sides seared. With electric stove top, I turn off the heat on the second flip.
  • We have flipped the fish fillets onto both sides to allow cooking in the butter/oil and we have only cooked one side in the direct butter/oil. Both are good. We determine if we are going to flip the fish by the way the fish fillet is stay together.
Serve with Crab cakes, baked potato and salad or rice and broccolli

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