High Protein Pan-Seared Fish Fillet
Elevate your weekly dinner menu with this **High Protein Pan-Seared Fish Fillet**, a quick and nutritious recipe that's perfect for busy weeknights or a light, wholesome meal. Featuring tender, flaky white fish like cod or tilapia, each fillet is seasoned with a flavorful blend of garlic, paprika, and fresh lemon for a burst of zesty, aromatic goodness. Achieve a golden, restaurant-quality sear using simple skillet techniques, bringing out the natural richness of the fish while keeping it lean and highly nutritious. Garnished with vibrant fresh parsley and served alongside lemon wedges for that extra pop of citrus, this dish pairs beautifully with a crisp side salad or steamed vegetables. Ready in just 25 minutes from start to finish, it’s a must-try for seafood lovers or anyone looking for a satisfying, high-protein entrée!
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Recipe Information
Ingredients
- 4 pieces Firm white fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 1 medium Lemon
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoon Paprika
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Ensure they are completely dry for a better sear.
In a small bowl, mix salt, black pepper, garlic powder, and paprika. Season both sides of each fish fillet evenly with the spice blend.
Heat a large skillet over medium-high heat, and add the olive oil. Let it heat until it shimmers but does not smoke.
Carefully place the fish fillets in the hot skillet, presentation side down (the side that will be facing up on the plate).
Let the fillets cook undisturbed for 3-4 minutes. Avoid moving them so they can develop a nice golden crust.
Gently flip the fillets using a spatula, and reduce the heat to medium. Cook for an additional 3-5 minutes or until the fish is opaque throughout and flakes easily with a fork.
While the fish is cooking, cut the lemon in half. Squeeze half of the lemon over the fish fillets for a fresh citrus flavor.
Once cooked, remove the fillets from the skillet and place them on a serving plate.
Garnish with freshly chopped parsley and serve with the remaining lemon cut into wedges on the side for extra zest.
Enjoy your high-protein pan-seared fish fillet with a side of a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2608 mg | 113% | |
| Total Carbohydrate | 8.4 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.7 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 87 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1404 mg | 30% | |
*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.
