Dairy-Free Pan-Seared Fish Fillet
Elevate weeknight dinners with this light and flavorful Dairy-Free Pan-Seared Fish Fillet recipe! Perfectly seasoned with a zesty marinade of olive oil, fresh lemon juice, garlic, and chopped parsley, each fillet is pan-seared to golden perfection for a crisp exterior and tender, flaky interior. Infused with the warm smokiness of paprika and balanced by a hint of citrus, this dish is as simple as it is satisfying—all in under 30 minutes! Ideal for those seeking lactose-free dining options, it pairs beautifully with a side of roasted vegetables or a fresh green salad. Whether you're cooking for family or entertaining guests, this quick and healthy seafood recipe is guaranteed to impress.
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as cod or tilapia)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Pat the fish fillets dry with a paper towel to remove any excess moisture.
In a small bowl, mix together 2 tablespoons of olive oil, lemon juice, minced garlic, chopped parsley, paprika, salt, and black pepper.
Brush the marinade over both sides of the fish fillets, ensuring they are well coated.
Heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, place the fish fillets in the skillet in a single layer. Cook without moving for about 4-5 minutes, or until golden brown on the bottom.
Flip the fillets carefully and cook for an additional 4-5 minutes, or until the fish flakes easily with a fork and is opaque throughout.
Remove the fillets from the skillet and transfer to a serving plate.
Garnish with additional parsley and a squeeze of lemon if desired. Serve immediately.
Nutrition Facts
Calories |
825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.5 g | 67% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 2608 mg | 113% | |
| Total Carbohydrate | 6.5 g | 2% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 1.2 g | ||
| Protein | 89.2 g | 178% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 121 mg | 9% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1392 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
