Low Sodium Pan-Seared Fish with Lemon Butter Sauce
Elevate your seafood dinner with this Low Sodium Pan-Seared Fish with Lemon Butter Sauce—a light, flavorful recipe that's perfect for health-conscious eaters. Tender white fish fillets like cod or tilapia are expertly seared to golden perfection, seasoned with fragrant garlic powder and black pepper for a heart-healthy twist. A luscious, low-sodium lemon butter sauce, enriched with fresh parsley, lemon zest, and dill, takes this dish to the next level, offering bright citrus notes and delicate herbal tones. Ideal for busy weeknights, this meal comes together in just 30 minutes, providing a healthy yet indulgent option to pair with steamed vegetables or fluffy rice. Whether you're cutting back on sodium or simply seeking a vibrant seafood dish, this recipe combines simplicity with gourmet results.
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Recipe Information
Ingredients
- 4 pieces Fresh white fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 2 tablespoons Unsalted butter
- 2 tablespoons Lemon juice
- 1 tablespoon Fresh parsley, chopped
- 1 teaspoon Lemon zest
- 1 tablespoon Fresh dill, chopped
Instructions
Pat the fish fillets dry with a paper towel to remove excess moisture. This will help them sear better in the pan.
Season the fillets with black pepper and garlic powder on both sides.
Heat olive oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, add the fish fillets to the pan.
Cook the fish for about 4-5 minutes on each side, depending on thickness, until they are golden brown and cooked through. The fish should easily flake with a fork.
Remove the fish from the skillet and set aside on a plate. Cover lightly with foil to keep warm.
In the same skillet, reduce the heat to low and add unsalted butter.
Once the butter has melted, stir in the lemon juice, lemon zest, and chopped fresh parsley. Allow the sauce to gently simmer for 1-2 minutes.
Return the fish fillets to the skillet. Spoon the buttery lemon sauce over the fish, ensuring they are well coated.
Sprinkle the chopped dill over the fish fillets before serving.
Serve immediately with your choice of sides, such as steamed vegetables or rice.
Nutrition Facts
Calories |
803 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 262 mg | 87% | |
| Sodium | 250 mg | 11% | |
| Total Carbohydrate | 5.0 g | 2% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 0.9 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 79 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1324 mg | 28% | |
*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.
