Heart-Healthy Seared Fish Fillet with Lemon Butter Sauce
Elevate your mealtime with this heart-healthy seared fish fillet recipe, featuring a zesty lemon butter sauce that’s both indulgent and nutritious. Perfectly seasoned fish fillets like salmon, trout, or cod are pan-seared to golden perfection, creating a crispy exterior while maintaining tender, flaky insides. The accompanying sauce, crafted from garlic, fresh lemon juice, zest, and unsalted butter, delivers a pop of citrusy brightness, complemented by the aromatic freshness of parsley. Ready in just 25 minutes, this quick and easy dish is ideal for busy weeknights or as an elegant dinner centerpiece. Serve it with steamed veggies or whole grains for a wholesome, balanced meal packed with omega-3 goodness.
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as salmon, trout, or cod)
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Olive oil
- 2 tablespoons Unsalted butter
- 2 cloves Garlic cloves, minced
- 2 tablespoons Lemon juice
- 1 teaspoon Lemon zest
- 2 tablespoons Fresh parsley, chopped
Instructions
Pat the fish fillets dry with a paper towel. Season both sides of the fillets with salt and black pepper.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
Once the oil is hot, add the fish fillets skin-side down (if applicable) and sear for about 4-5 minutes until the skin/underside is crispy and golden brown. Avoid moving the fillets while they are searing.
Carefully flip the fillets and continue cooking for another 3-4 minutes, until the fish is opaque and flakes easily with a fork.
Remove the cooked fish from the pan and set aside on a warm plate.
In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil and unsalted butter.
When the butter has melted, add the minced garlic and sauté for about 1 minute until fragrant.
Stir in the lemon juice and lemon zest, allowing the sauce to simmer for an additional 2 minutes.
Remove the skillet from the heat and stir in the fresh parsley.
Drizzle the lemon butter sauce over the seared fish fillets.
Serve the fish immediately, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.2 g | 134% | |
| Saturated Fat | 30.4 g | 152% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 314 mg | 105% | |
| Sodium | 1427 mg | 62% | |
| Total Carbohydrate | 6.0 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 0.9 g | ||
| Protein | 89.1 g | 178% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 82 mg | 6% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1688 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.
