Dairy-Free Pan-Seared Fish with Lemon Butter Sauce
Delight your taste buds with this elegant yet simple Dairy-Free Pan-Seared Fish with Lemon Butter Sauce, a recipe that's perfect for weeknight dinners or special occasions. Crispy on the outside and tender on the inside, the fish fillets are seasoned with a savory blend of garlic, salt, and pepper, then lightly dredged in arrowroot flour for a gluten-free golden crust. The show-stopping dairy-free lemon butter sauce balances the zesty brightness of fresh lemon juice and zest with the briny pop of capers, all finished with vegan butter and a sprinkle of fragrant parsley. Ready in just 30 minutes, this wholesome recipe is perfect for those seeking a healthier, dairy-free option that doesn’t skimp on flavor. Serve it with roasted vegetables or a light salad for a meal that's as nutritious as it is delicious.
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as cod, halibut, or tilapia)
- 3 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 2 tablespoons Arrowroot flour
- 3 tablespoons Lemon juice
- 4 tablespoons Dairy-free butter substitute (such as Earth Balance or vegan butter)
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
- 1 tablespoon Capers
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
Season the fillets evenly on both sides with salt, black pepper, and garlic powder.
Sprinkle the arrowroot flour onto a flat plate, then lightly dredge each fish fillet in the flour, shaking off any excess.
In a large nonstick skillet, heat 2 tablespoons of olive oil over medium-high heat.
Once the oil is shimmering, add the fish fillets to the pan. Cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
Remove the fish from the pan and keep warm on a serving plate.
In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil.
Add the dairy-free butter substitute and allow it to melt completely, stirring occasionally.
Stir in the lemon juice, lemon zest, and capers, cooking for an additional 1-2 minutes until the sauce is slightly reduced.
Sprinkle fresh parsley over the sauce, stir, and then pour the sauce over the cooked fish fillets.
Serve immediately with additional lemon wedges on the side for extra flavor, if desired.
Nutrition Facts
Calories |
1226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.4 g | 118% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3171 mg | 138% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 1.4 g | ||
| Protein | 77.4 g | 155% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 130 mg | 10% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1383 mg | 29% | |
*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.
