Heart-Healthy Simple Pan-Fried Fish
Elevate your weeknight dinner with this Heart-Healthy Simple Pan-Fried Fish recipe—a quick, nutritious, and utterly satisfying meal ready in just 25 minutes! Featuring tender white fish fillets like cod or tilapia, this dish is lightly dredged in whole wheat flour for a delicate crust, then pan-fried in heart-healthy olive oil. The addition of fragrant garlic and a bright burst of fresh lemon juice and zest creates a zesty, flavor-packed profile, while a sprinkle of chopped parsley provides a touch of freshness. Perfect for those seeking a low-calorie, omega-3-rich meal, this recipe pairs beautifully with steamed vegetables or a crisp salad for a balanced and wholesome feast. Whether you’re looking for simple comfort food or a light and healthy option, this delectable pan-fried fish guarantees to impress.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 1 whole Lemon
- 2 tablespoons Fresh parsley, chopped
- 2 cloves Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Whole wheat flour
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
Season both sides of the fish with salt and black pepper.
Spread the whole wheat flour on a plate and dredge each fillet lightly in the flour, shaking off any excess.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
Place the floured fish fillets into the skillet. Cook for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
While the fish is cooking, zest half of the lemon and juice the entire lemon.
Once the fish is done, remove it from the skillet and place it on a serving platter.
Drizzle the lemon juice over the cooked fish, then sprinkle the lemon zest and fresh parsley on top.
Serve immediately with your choice of heart-healthy sides, like steamed vegetables or a leafy green salad.
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.8 g | 45% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 1428 mg | 62% | |
| Total Carbohydrate | 30.0 g | 11% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 1.8 g | ||
| Protein | 93.3 g | 187% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1503 mg | 32% | |
*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.
