Fish on the Fly

Nutriscore Rating: 67/100

Perfect for busy weeknights, "Fish on the Fly" is a quick and flavorful recipe that delivers restaurant-quality results in just 20 minutes. This skillet-cooked dish features tender white fish fillets like tilapia, cod, or haddock, seasoned with a blend of paprika, garlic, and fresh lemon juice for a vibrant, zesty flavor. A finishing touch of melted butter and a sprinkle of fresh parsley enhances the richness of the fish, while the golden sear creates a beautiful crust. Ideal for seafood lovers, this easy recipe is not only fast but also versatile—pair it with steamed vegetables, rice, or a crisp salad for a complete, healthy meal. Whether you're a seasoned cook or a beginner, "Fish on the Fly" is the ultimate no-fuss dinner that proves delicious doesn't have to be complicated.

Recipe Information

• Prep Time: 10 min
• Cook Time: 10 min
• Total Time: 20 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

9 items

• 4 pieces white fish fillets (e.g., tilapia, cod, or haddock)
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon butter

📝 Instructions

9 steps

1. Pat the fish fillets dry with a paper towel. This helps achieve a nice sear.

2. In a small bowl, mix the paprika, salt, and black pepper. Sprinkle this seasoning mixture evenly over both sides of the fish fillets.

3. Heat the olive oil in a large non-stick skillet over medium-high heat.

4. Once the oil is hot, add the fish fillets to the pan. Cook for 3-4 minutes on the first side, without moving them, to develop a golden crust.

5. Flip the fillets gently using a spatula and cook for an additional 3-4 minutes, or until the fish is opaque and flakes easily with a fork.

6. Add the minced garlic and butter to the pan, tilting the skillet slightly so the butter melts evenly. Use a spoon to baste the fish with the melted butter and garlic while it finishes cooking.

7. Remove the fish from the skillet and transfer to a serving plate.

8. Drizzle fresh lemon juice over the cooked fish and garnish with chopped parsley.

9. Serve immediately with your choice of side dishes for a complete meal!

Nutrition Facts

1 serving (143.2g)

Calories		200
% Daily Value*
Total Fat		10.9 g	14%
	Saturated Fat	3.0 g	15%
	Polyunsaturated Fat	0.0 g
Cholesterol		68 mg	23%
Sodium		579 mg	25%
Total Carbohydrate		1.6 g	1%
	Dietary Fiber	0.4 g	2%
	Total Sugars	0.3 g
Protein		24.3 g	49%
Vitamin D		6.0 mcg	30%
Calcium		34 mg	3%
Iron		0.7 mg	4%
Potassium		406 mg	9%

*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.

Source of Calories

Fat: 394 cal (48.8%%)

Protein: 388 cal (48.1%%)

Carbs: 25 cal (3.1%%)