Fresh Catch

Pan-Seared Salmon Nuggets are fall-apart tender. Serve them over a medley of sautéed veggies top off a fresh green salad or toss with a light and creamy pasta primavera.

When shopping for fish, see what looks the freshest. We chose catfish, salmon, and cod for these recipes, but any mild white fillets, such as tilapia or halibut, can be used with the same delicious results.

Light Bites: Pan-Seared Salmon Nuggets
Here is a terrific low-fat technique for pan-frying almost any type of fish. You can cook a single serving or several batches--just be sure not to overcrowd the skillet, or the fish will steam rather than crisp and brown.

Cut salmon fillets into 2-inch pieces.
Sprinkle with desired amount of salt and pepper or your favorite seasoning blend.
Coat lightly with vegetable cooking spray, and cook in a hot nonstick skillet over medium-high heat 1 minute on each side or until golden and fish begins to flake with a fork and is opaque throughout.
Remove from heat, and add a generous splash of fresh lemon or lime juice just before serving.

"Fresh Catch" is from the May 2008 issue of Southern Living.

These bite-size fish nuggets are as easy to cook as chicken and just as versatile.|Mary Allen Perry