Low Fat Pan-Seared Fish Fillet
Transform your weeknight dinners with this quick, flavorful, and healthy *Low Fat Pan-Seared Fish Fillet*! Perfectly golden on the outside and tender on the inside, this light and protein-packed dish is bursting with bright lemon, aromatic garlic, and earthy thyme. With just 10 minutes of prep and cook time, this recipe is ideal for busy schedules, yet elegant enough to impress at the dinner table. Made with just a teaspoon of olive oil, each fillet keeps the calories in check while delivering restaurant-quality flavor. Serve with a sprinkle of fresh parsley and a squeeze of lemon for a refreshing, zesty finish. Whether you're looking for a low-fat dinner option or simply craving a perfectly seared fish, this recipe is a guaranteed winner! Keywords: low-fat fish recipes, quick healthy dinner, easy pan-seared fish, lemon and herb fish.
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Recipe Information
Ingredients
- 4 ounces White fish fillet (e.g., cod, tilapia, or haddock)
- 1 teaspoon Olive oil
- 1 tablespoon Lemon juice
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Dried thyme
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh parsley
- 2 pieces Lemon wedges
Instructions
Rinse the fish fillet under cold water and pat dry with a paper towel to remove excess moisture.
In a small bowl, combine lemon juice, garlic powder, dried thyme, salt, and black pepper to create a marinade.
Brush the marinade evenly over both sides of the fish fillet. Allow it to sit for 5 minutes to absorb the flavors.
Heat a non-stick skillet over medium-high heat. Add the teaspoon of olive oil and swirl to coat the bottom of the pan evenly.
Once the oil is hot but not smoking, place the fish fillet gently in the skillet. Cook for 3-4 minutes on one side without disturbing it to create a golden crust.
Carefully flip the fillet and cook for an additional 3-4 minutes on the other side until the fish is opaque and flakes easily with a fork.
Remove the fish from the skillet and place it on a serving plate.
Sprinkle chopped fresh parsley over the fillet for added freshness and garnish with lemon wedges on the side for extra flavor.
Serve immediately and enjoy your low-fat, delicious pan-seared fish fillet.
Nutrition Facts
Calories |
243 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 662 mg | 29% | |
| Total Carbohydrate | 3.9 g | 1% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 0.8 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 39 mg | 3% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 422 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.
