Heart-Healthy Pan-Seared Fish Fillet
Elevate your weeknight dinner with this *Heart-Healthy Pan-Seared Fish Fillet* recipe, a nutrient-packed dish that’s as delicious as it is wholesome. Featuring tender, golden-crisp fish fillets infused with the bright, zesty flavors of fresh lemon juice, garlic, and parsley, this recipe is a perfect blend of simplicity and sophistication. Quickly seared in heart-healthy olive oil and paired with a vibrant bed of sautéed baby spinach, this dish is low in saturated fat yet bursting with flavor. Ready in just 25 minutes, it’s an ideal choice for busy evenings or when you’re craving a light, healthy meal. Perfect for salmon, cod, or halibut, this versatile recipe makes clean eating effortless and delicious. Whether you’re focused on eating better or simply want a quick and satisfying dinner, this recipe prioritizes nutrition and taste in every bite.
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Recipe Information
Ingredients
- 4 fillets fish fillets (such as salmon, cod, or halibut)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 1 teaspoon lemon zest
- 4 cups baby spinach
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a small bowl, combine lemon juice, minced garlic, and half of the chopped parsley. Set aside.
Season the fish fillets on both sides with black pepper and sea salt.
Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
Once the oil is hot, place the fillets in the skillet, skin-side down if applicable.
Cook the fillets for about 4-5 minutes, depending on thickness, until the skin is golden and crispy.
Carefully flip the fillets and cook for another 3-4 minutes, or until cooked through and the fish flakes easily with a fork.
Remove the fish from the skillet and set aside on a plate. Cover loosely with foil to keep warm.
In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil.
Add the lemon juice mixture and baby spinach to the skillet, cooking until the spinach is wilted, about 2-3 minutes.
Remove the skillet from heat and add the remaining parsley and lemon zest, stirring to combine.
Serve the fish fillets over a bed of sautéed spinach, garnished with the lemon-parsley mix.
Nutrition Facts
Calories |
1128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.2 g | 103% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 1496 mg | 65% | |
| Total Carbohydrate | 10.2 g | 4% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 1.0 g | ||
| Protein | 91.7 g | 183% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 189 mg | 15% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1682 mg | 36% | |
*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.
