Heart-Healthy Pan-Seared Fish with Lemon Butter Sauce
Elevate your dinner game with this vibrant and nutritious recipe for Heart-Healthy Pan-Seared Fish with Lemon Butter Sauce. Perfect for seafood lovers looking to indulge guilt-free, this dish pairs tender, golden-brown fillets of firm white fish with a zesty, light lemon butter sauce infused with fresh parsley and a touch of garlic. The recipe utilizes olive oil and low-sodium chicken broth to keep the flavors bold yet heart-conscious, while the quick pan-searing technique locks in moisture and creates a delicately crisp exterior. With just 25 minutes from start to finish, this elegant meal is ideal for busy weeknights or special occasions. Serve it with a side of steamed vegetables or whole grains for a wholesome feast that’s sure to impress!
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Recipe Information
Ingredients
- 4 pieces Firm white fish fillets (e.g., cod, halibut, or tilapia)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 3 tablespoons Lemon juice
- 1 cup Low-sodium chicken broth
- 2 tablespoons Unsalted butter
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest
Instructions
Pat the fish fillets dry with paper towels.
In a small bowl, mix the salt, black pepper, and garlic powder, then sprinkle evenly over both sides of the fish fillets.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Add the fish fillets to the skillet and sear 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 skillet and place it on a plate, covering it loosely with foil to keep warm.
In the same skillet, add the remaining tablespoon of olive oil. Pour in the lemon juice and low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet.
Let the sauce simmer for about 2 minutes until slightly reduced.
Reduce the heat to low and add the unsalted butter to the skillet, stirring until melted.
Stir in the fresh parsley and lemon zest.
Return the fish to the skillet, spooning the lemon butter sauce over the fillets to coat evenly.
Serve the fish warm, garnished with additional chopped parsley if desired.
Nutrition Facts
Calories |
862 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.8 g | 73% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 262 mg | 87% | |
| Sodium | 2682 mg | 117% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 2.4 g | ||
| Protein | 83.4 g | 167% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 127 mg | 10% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1384 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.
