Low Sodium Pan-Seared Fish Fillet
Transform your weeknight dinner routine with this quick and healthy **Low Sodium Pan-Seared Fish Fillet**, a recipe bursting with flavor yet gentle on sodium. Tender white fish fillets like cod or tilapia are perfectly seared to golden perfection, seasoned with a zesty blend of fresh lemon juice, garlic powder, paprika, and a touch of black pepper for a delicate kick. Herbaceous fresh parsley and thyme elevate the dish, while lemon wedges provide a bright, citrusy finish. Ready in just 20 minutes, this heart-smart recipe offers a vibrant, restaurant-quality meal that’s easy to prepare in a single skillet. Enjoy it alongside your favorite side dish for a light yet satisfying dinner that everyone will love! Perfect for those seeking low-sodium seafood recipes that don’t sacrifice flavor.
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Recipe Information
Ingredients
- 4 pieces skinless fish fillets (white fish such as cod or tilapia)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon fresh ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme leaves
- 4 pieces lemon wedges for serving
Instructions
Pat dry the fish fillets with paper towels to remove excess moisture. This will help achieve a nice sear.
In a small bowl, mix together the fresh lemon juice, black pepper, garlic powder, and paprika.
Brush each fish fillet lightly with the olive oil on both sides.
Rub the lemon-spice mixture evenly over the fish fillets, ensuring all surfaces are coated.
Heat a large non-stick skillet over medium-high heat.
Once the skillet is hot, add the fish fillets to the pan, making sure not to overcrowd them. You may need to do this in batches if your skillet is not large enough.
Cook the fish for about 3-4 minutes on one side until golden brown and crispy. Carefully flip the fillets and cook for another 3-4 minutes on the other side until the fish flakes easily with a fork and is opaque all the way through.
Remove the fish from the skillet and let it rest on a plate for a few minutes to allow it to retain its juices.
Sprinkle the cooked fish with fresh parsley and thyme for a touch of herbaceous flavor.
Serve the pan-seared fish fillets with lemon wedges on the side for an extra burst of citrus freshness.
Nutrition Facts
Calories |
629 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 255 mg | 11% | |
| Total Carbohydrate | 13.1 g | 5% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 3.2 g | ||
| Protein | 73.8 g | 148% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 99 mg | 8% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1536 mg | 33% | |
*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.
