Low Fat Fish in Creamy Lemon Butter Sauce
Elevate your weeknight dinners with this heart-healthy recipe for Low Fat Fish in Creamy Lemon Butter Sauce! Perfectly seasoned white fish fillets, such as cod or tilapia, are seared until tender and flaky, then enveloped in a luscious yet light sauce made with low-fat Greek yogurt, fresh lemon juice, zesty lemon zest, and a touch of unsalted butter. Aromatic garlic, tangy capers, and fragrant dill bring bold flavors to every bite, while the creamy texture keeps it indulgent yet guilt-free. Ready in just 25 minutes, this easy skillet recipe is ideal for busy schedules and pairs wonderfully with steamed vegetables, quinoa, or roasted potatoes. Whether you're looking for a low-calorie meal or a quick gourmet option, this dish delivers vibrant flavor without the heavy calories!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 0.5 cup Low-fat Greek yogurt
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Lemon zest
- 2 tablespoons Unsalted butter
- 2 pieces Garlic cloves, minced
- 2 tablespoons Fresh dill, chopped
- 1 tablespoon Capers, drained
Instructions
Season the fish fillets with salt and black pepper on both sides.
Heat the olive oil in a non-stick skillet over medium-high heat.
Add the fish fillets to the skillet and cook for 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove from skillet and set aside.
In the same skillet, reduce the heat to medium. Add the minced garlic and sauté for 1 minute until fragrant.
Add the lemon juice, lemon zest, and butter to the skillet. Stir until the butter melts completely.
Mix in the low-fat Greek yogurt, stirring continuously to keep the sauce smooth. Cook for 2-3 minutes, allowing the flavors to meld.
Stir in the chopped dill and capers, then return the fish to the skillet, spooning some of the sauce over the top of each fillet.
Simmer the fish in the sauce for 2 minutes, allowing it to warm through.
Serve immediately with a garnish of extra dill and lemon slices if desired.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 358 mg | 16% | |
| Total Carbohydrate | 5.4 g | 2% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 3.7 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 6.4 mcg | 32% | |
| Calcium | 60 mg | 5% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 437 mg | 9% | |
*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.
