Low Fat Seared Fish Fillet with Lemon Butter Sauce
Elevate your weeknight dinners with this Low Fat Seared Fish Fillet with Lemon Butter Sauce—a light yet flavorful dish that’s as nutritious as it is delicious. Succulent fish fillets, such as tilapia or cod, are perfectly seasoned and seared to golden perfection, then draped in a zesty sauce made with fresh lemon juice, garlic, and a touch of low-fat butter or butter substitute. This 25-minute recipe strikes the perfect balance between rich buttery notes and bright citrusy flavors, making it ideal for a healthy, quick, and satisfying meal. Serve it with a side of steamed vegetables or fluffy rice, and don’t forget the final sprinkle of fresh parsley for a burst of color and freshness. Perfect for those seeking low-fat, high-protein dinner ideas that don’t compromise on taste.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces fish fillets (such as tilapia or cod)
- 2 teaspoons olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons lemon juice
- 1.5 tablespoons low-fat butter or butter substitute
- 2 cloves garlic (minced)
- 2 tablespoons fresh parsley (chopped)
- 1 teaspoon lemon zest
Instructions
Pat the fish fillets dry with a paper towel. Season both sides evenly with salt and black pepper.
Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat.
Add the fish fillets to the skillet in a single layer without overcrowding. Sear for about 3-4 minutes on each side, or until the fish is cooked through and has a golden crust. Remove fish from the skillet and set aside.
In the same skillet, reduce heat to medium and add the remaining 1 teaspoon of olive oil.
Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the low-fat butter substitute to the skillet. Allow it to melt and incorporate with the garlic.
Stir in the lemon juice and lemon zest, allowing the sauce to simmer for about 1 minute to combine flavors.
Turn off the heat and sprinkle in the fresh parsley, stirring to mix.
Return the seared fish fillets to the skillet, spooning the lemon butter sauce over them to coat evenly.
Serve the fish fillets hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
732 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1546 mg | 67% | |
| Total Carbohydrate | 5.4 g | 2% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 1.0 g | ||
| Protein | 84.0 g | 168% | |
| Vitamin D | 11.6 mcg | 58% | |
| Calcium | 77 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1665 mg | 35% | |
*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.
