Fish on the Fly
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.
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Recipe Information
Ingredients
- 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
Pat the fish fillets dry with a paper towel. This helps achieve a nice sear.
In a small bowl, mix the paprika, salt, and black pepper. Sprinkle this seasoning mixture evenly over both sides of the fish fillets.
Heat the olive oil in a large non-stick skillet over medium-high heat.
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.
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.
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.
Remove the fish from the skillet and transfer to a serving plate.
Drizzle fresh lemon juice over the cooked fish and garnish with chopped parsley.
Serve immediately with your choice of side dishes for a complete meal!
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 233 mg | 78% | |
| Sodium | 2681 mg | 117% | |
| Total Carbohydrate | 6.5 g | 2% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 1.3 g | ||
| Protein | 81.3 g | 163% | |
| Vitamin D | 20.1 mcg | 100% | |
| Calcium | 124 mg | 10% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1396 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.
