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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.

  • 5 minutes
  • 2 Servings
  • Less than $3.00

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)

Steps

1

Wash hands with soap and water.

2

Season walleye on the flesh side with salt and pepper.

3

Sprinkle with tarragon or parsley and press lightly into the flesh to help it stick.

4

Melt the butter in a pan over medium high heat.

5

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.

6

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.

7

Plate and serve immediately with lemon wedges.

Ingredients

Serving Size:

NutrientsAmount
Total Calories148
Total Fat12 g
Saturated Fat7 g
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA36 mg
Omega 3 - DHA88 mg
Cholesterol60 mg
Carbohydrates0 g
Dietary Fiber0 g
Total Sugars0 g
Added Sugars included0 g
Protein9 g
Minerals
Calcium23 mg
Potassium120 mg
Sodium166 mg
Copper17 mcg
Iron0 mg
Magnesium14 mg
Phosphorus147 mg
Selenium17 mcg
Zinc0 mg
Vitamins
Vitamin A105 mcg RAE
Vitamin B60.1 mg
Vitamin B120.8 mg
Vitamin C0 mg
Vitamin D28 mcg
Vitamin E1 mg
Vitamin K3 mcg
Folate6 mcg DFE
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg
Choline40 mg

Source:

  • Recipe adapted from Red Lake Nation Fishery