Perfect (healthy) Pan-Fired White Fish (Cod or Tilapia) with Green Chili Sauce. 

Diego Certified Personal TrainingDiego, EQ Certified Personal Trainer and Boxing Coach,  prepared Susan Greeley’s MS, RD Perfect Pan-Fired White Fish (Cod or Tilapia) with Green Chili Sauce. 


“This was so delicious, healthy and easy to make I felt like I cheated. Plus, I made a small salad with cucumber, tomato, avocado, and onion, and peppers.”  Diego
“Two words that don’t typically go together are perhaps “fried” and “diet”.  Deep-fat frying – at home or in restaurants – is NOT a cooking method I ever recommend. You may be surprised and delighted to find out that light pan-frying is one of my favorite cooking methods and is still a healthy way to cook.  This recipe is the only one in the cookbook that is floured )not breaded) and “fried”.  For kids, it’s a healthier version of the frozen, breaded fishsticks they love.  In my house, this one guarantees empty plates without complaints!”  Susan Greeley, MS, RD, author of the cookbook “Lighten Up”, Cooking with Trader Joe’s.
It makes 4 servings and only takes 20 minutes to make.
Per Serving: 130 calories, 5g fat, 1g saturated fat, 2g protein, 0g carbs, 0g fiber, 400mg sodium
Perfect Healthy Pan Fried White Fish
Diego's healthy perfect pan fried white fish.
  • 4 cod or tilapia fillets
  • 1/3 cup white whole wheat flour
  • 1/4 tsp sea salt
  • 1/4 tsp cayenne pepper
  • 1/4 tsp garlic powder 
  • 1-2 Tbsp olive oil

Green Chill Sauce

  • 1 (4-oz) can green chilies
  • 1 cup nondat greek yogurt
  • 1/4 tsp sea salt
  • Dash cayenne pepper

Combine all ingredients. Can make ahead and refrigerate for several hours or overnight. 

  1. Make Green Chili Sauce as directed.
  2. In a large Zip loc bag or shallow dish, combine flour with spices.
  3. Heat 1 Tbsp oil in a large, heavy frying pan over medium heat.
  4. Dredge fish in flour mixture until golden brown and fish is white throughout (not glassy).
  5. , about 3 minutes per side. Add another Tbsp oil if necessary or frying remaining fillets.  Serve immediately with 1/4 cup Green Chili Sauce per serving.

Thank you Diego!  


Diego is a NASM certified personal trainer (fitness coach) and boxing coach with more than six years of professional experience. Diego has a passion for learning: watching training videos, attending seminars, and reading books about fitness and coaching. He earned his certification through NASM in 2015.

His interest in fitness started at an early age when he began playing soccer at just five years old, looking to follow in the footsteps of his father, a professional soccer player in Argentina. While soccer sparked his lifelong passion for fitness, Diego’s life was changed when he entered his first boxing gym. Boxing helped him gain confidence, and he was humbled by the hard work, intensity, and discipline the sport of boxing requires. He began incorporating boxing into his clients’ training programs and quickly noticed that it had similar positive effects on them. Diego has the natural ability to coach and motivate people from all walks of life with his unique, personalized training methods. 

Executive Director

EQ’s Instagram: @equalize_fitness

Susan’s Twitter: @SusanCGreeley
Susan’s Instagram: @Foodmedrdn