High Protein Simple Pan-Fried Fish
Elevate your weeknight dinners with this High Protein Simple Pan-Fried Fish recipe, crafted to provide both nutrition and flavor in under 30 minutes. Featuring tender fish fillets like cod, haddock, or tilapia, coated with a fragrant blend of garlic powder, onion powder, paprika, and seasoning, this dish delivers bold taste with minimal effort. Searing the fillets in olive oil results in a beautifully golden crust, while a splash of fresh lemon juice adds a zesty brightness to the dish. Topped with a sprinkle of fresh parsley, this meal is as visually appealing as it is delicious. Perfect for anyone looking for a high-protein, low-effort dinner idea, this pan-fried fish pairs wonderfully with simple sides like roasted vegetables or a crisp green salad. Quick, healthy, and packed with flavor, it’s ideal for busy lifestyles without compromising on quality.
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Recipe Information
Ingredients
- 4 pieces fish fillets (such as cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 1 whole lemon
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
In a small bowl, combine garlic powder, onion powder, paprika, salt, and black pepper.
Rub the spice mixture evenly over both sides of each fish fillet.
Heat olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, add the fish fillets to the pan.
Cook for 3-4 minutes on each side, or until the fish is golden brown and cooked through (the flesh should be opaque and flakes easily with a fork).
While the fish is cooking, cut the lemon in half and squeeze the juice over the fish.
Transfer the cooked fish fillets to a serving platter.
Garnish with freshly chopped parsley.
Serve immediately with additional lemon wedges on the side, if desired.
Nutrition Facts
Calories |
659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1432 mg | 62% | |
| Total Carbohydrate | 11.9 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 1.8 g | ||
| Protein | 82.1 g | 164% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 130 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1459 mg | 31% | |
*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.
