Heart-Healthy Fish in Creamy Lemon Butter Sauce
Delight in the perfect balance of flavor and nutrition with this Heart-Healthy Fish in Creamy Lemon Butter Sauce recipe. Tender white fish fillets, such as cod or tilapia, are seared to flaky perfection and bathed in a luscious yet guilt-free sauce made with Greek yogurt, fresh lemon juice, garlic, and a touch of unsalted butter. This recipe is packed with heart-healthy ingredients, including olive oil and fresh herbs like parsley and dill, offering a light and zesty twist on a classic creamy sauce. Ready in just 35 minutes, it’s an effortless, low-calorie dinner option that’s both satisfying and elegant. Perfect for anyone seeking a flavorful way to eat clean or for a crowd-pleasing meal that’s as wholesome as it is delicious. Serve it with steamed vegetables or a side of whole-grain rice for the ultimate healthy feast!
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Recipe Information
Ingredients
- 4 fillets White fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cloves Garlic cloves, minced
- 3 tablespoons Lemon juice, freshly squeezed
- 0.5 cup Low-fat plain Greek yogurt
- 0.5 cup Low-sodium vegetable broth
- 1 tablespoon Unsalted butter
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh dill, chopped
- 1 teaspoon Lemon zest
Instructions
Season the fish fillets with salt and black pepper on both sides.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add the fish fillets to the skillet and cook for 3-4 minutes on each side until the fish is cooked through and flakes easily with a fork. Remove the fish from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil and minced garlic. Sauté for 1 minute until fragrant.
Add the lemon juice and vegetable broth, stirring to combine. Allow the mixture to simmer for 1-2 minutes.
Reduce the heat to low and stir in the Greek yogurt and unsalted butter. Continue to stir gently until the butter melts and the sauce is smooth and creamy.
Return the fish fillets to the skillet, spooning the sauce over each fillet to coat.
Sprinkle chopped parsley, dill, and lemon zest over the fish.
Cook for an additional 2 minutes until the fish is heated through and the flavors meld together.
Serve immediately, garnished with extra fresh herbs, and enjoy your heart-healthy meal.
Nutrition Facts
Calories |
975 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 331 mg | 110% | |
| Sodium | 2349 mg | 102% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 6.6 g | ||
| Protein | 119.0 g | 238% | |
| Vitamin D | 24.2 mcg | 121% | |
| Calcium | 288 mg | 22% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1917 mg | 41% | |
*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.
