ᎤᏂᏣᏔ ᎠᎵᏍᏓᏴᏗ ᎠᎾᏗᎦᎴ

Cherokee Tribal Food Distribution Program

Pan Seared Walleye

Pan Seared Walleye

Walleye (also referred to as “pickerel”)  is a white-flesh, fresh-water fish that is native to Canada and the northern parts of the United States. Tribal Food Distribution periodically receives Walleye from the cool waters of Minnesota, sustainably harvested by Red Lake Nation Fishery.
Walleye has been described as a subtly sweet and firm, delicate and buttery fish that does not have a “fishy” flavor to it, making Walleye a perfect choice for both fish lovers and those who can’t tolerate fishiness.
This recipe for Pan-Seared Walleye keeps things simple with just a little butter, salt and pepper to allows the flavor of the Walleye to shine. Walleye is a nutritional fish that contains protein, vitamin D, potassium, and iron. Defrost your Walleye and have a weeknight meal ready to go in under 20 minutes!
For a complete meal, this recipe will also go great alongside garlic rosemary smashed potatoes and sautéed greens.
Prep Time 20 mins
Cook Time 6 mins
Course Main Course
Servings 4 people
Calories 252 kcal

Ingredients
  

  • 1 fillet Walleye
  • 1 tbsp butter
  • 1 pinch salt, pepper & seasoning to taste

Instructions
 

  • Heat a skillet to medium heat and add the oil or butter to the pan.
  • Season the walleye filets generously with lemon pepper seasoning, Cajun, or ramp salt.
  • Place the fish over the melted butter.
  • Then put an upside down pan over top of the fish. This creates steam in the inside of the pan. 
  • Cook the fish 4 to 5 minutes per side or until the fish reaches a temperature of 145 degrees. The walleye will turn white when it is done cooking.

Notes

Amount per serving
---
calories   62
total fat   3.4g   4%
saturated fat   1.9g   10%
cholesterol   42mg   14%
sodium   79mg   3%
total carbohydrates   0g   0%
dietary fiber   0g   0%
total sugars   0g
protein   7.6g
---
vitamin D   2mcg   10%
calcium   45mg   3%
iron   1mg   3%
potassium   156mg   3%
 
Keyword fish

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