High Protein Fish in Creamy Lemon Butter Sauce
Indulge in this "High Protein Fish in Creamy Lemon Butter Sauce," a delectable dish that combines tender, flaky white fish fillets with a luxuriously rich and tangy sauce. Perfect for a quick yet elegant dinner, this high-protein recipe takes just 30 minutes to prepare and features a luscious blend of butter, garlic, fresh lemon juice, and cream, gently infused with vibrant lemon zest and finished with a sprinkle of parsley. The golden-seared fish absorbs the creamy, citrusy goodness, resulting in a meal that’s bursting with flavor and incredibly satisfying. Pair this dish with steamed vegetables, rice, or a fresh green salad for a balanced and restaurant-quality meal at home. Ideal for fans of healthy, high-protein recipes and lovers of quick and easy seafood dinners.
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Recipe Information
Ingredients
- 4 pieces firm white fish fillets (such as cod or halibut)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 tablespoons unsalted butter
- 3 cloves garlic, minced
- 0.25 cup lemon juice
- 1 teaspoon lemon zest
- 0.5 cup heavy cream
- 2 tablespoons fresh parsley, chopped
Instructions
Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.
Heat the olive oil in a large skillet over medium-high heat. Once hot, add the fish fillets in a single layer.
Cook the fish for 3-4 minutes on each side, or until golden brown and cooked through. Remove the fish from the skillet and set aside.
In the same skillet, reduce the heat to medium and add the unsalted butter. Let it melt completely.
Add the minced garlic to the melted butter and sauté for 1 minute until fragrant.
Stir in the lemon juice and lemon zest, mixing thoroughly with the garlic and butter.
Pour in the heavy cream and stir continuously until well combined, allowing the sauce to simmer lightly for 2-3 minutes.
Return the fish to the skillet, spooning the sauce over the fillets.
Let the fish simmer in the sauce for an additional 2-3 minutes to absorb the flavors.
Garnish with fresh parsley and serve immediately with your choice of sides.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 14.5 g | 73% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 590 mg | 26% | |
| Total Carbohydrate | 2.2 g | 1% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 0.5 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 8.7 mcg | 43% | |
| Calcium | 31 mg | 2% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 555 mg | 12% | |
*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.
