Sautéed Walleye with Tarragon
This pan-seared walleye recipe uses fresh herbs and lemon to bring out the mild flavor and flaky texture of this omega-3-rich white fish.
- Yield
- 2 Servings
- Serving size
- 1
- Rating
- 4.41 of 5 (22 ratings)
Food groups
- Protein Foods: 3 ounces
Ingredients
- 2 walleye fillets (4–6 ounces each), thawed and patted dry
- salt and ground pepper
- 1 teaspoon chopped fresh tarragon or parsley (or 1/2 teaspoon dried)
- 2 tablespoons butter
- fresh lemon wedges (optional)
Directions
- Wash hands with soap and water.
- Season walleye on the flesh side with salt and pepper.
- Sprinkle with tarragon or parsley and press lightly into the flesh to help it stick.
- Melt the butter in a pan over medium high heat.
- Place the fillets seasoned side down in the pan, tilting the pan to make sure the butter surrounds the fillets, and cook for about 3 minutes.
- Gently flip the fillets and cook on the second side, about 2 minutes.
- Walleye should reach a final internal cook temperature of 145 °F as measured with a food thermometer before serving.
- Plate and serve immediately with lemon wedges.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 190.18 |
| Total Fat | 13.25 g |
| Saturated Fat | 7.48 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 86.97 mg |
| Carbohydrates | 0.41 g |
| Dietary Fiber | 0.06 g |
| Total Sugars | 0.01 g |
| Added Sugars included | 0 g |
| Protein | 16.89 g |
| Calcium | 43 mg |
| Potassium | 230 mg |
| Sodium | 312.92 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 27 mg |
| Phosphorus | 275 mg |
| Selenium | 31 mg |
| Zinc | 0 mg |
| Vitamin A | 112 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.6 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 1 mcg |
| Folate | 12 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 73 mg |
Notes
This recipe contains one or more ingredients considered to be traditional or indigenous to Native American communities in certain regions across North America.
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Source
Recipe by: Recipe adapted from Red Lake Nation Fishery
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sauteed-walleye-tarragon. Federal works are public domain in the United States.