Low Sodium Seared Fish Fillet with Lemon Butter Sauce
Elevate your weeknight dinners with this vibrant and heart-healthy Low Sodium Seared Fish Fillet with Lemon Butter Sauce recipe. Perfect for cod, tilapia, or snapper, this dish boasts tender, perfectly seared fish fillets paired with a luscious lemon butter sauce that’s brightened with zesty lemon juice, freshly minced garlic, and a sprinkle of parsley. Ready in just under 30 minutes, this quick and easy recipe skips the salt without compromising on flavor, making it ideal for low-sodium diets. Serve it with steamed vegetables or a simple salad for a light yet satisfying meal that feels gourmet.
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Recipe Information
Ingredients
- 4 pieces fresh fish fillets (such as cod, tilapia, or snapper)
- 4 tablespoons unsalted butter
- 3 tablespoons fresh lemon juice
- 0.5 teaspoon black pepper
- 2 cloves fresh garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1 teaspoon fresh lemon zest
Instructions
Pat the fish fillets dry with a paper towel to remove any excess moisture. This will help achieve a good sear.
Season the fillets lightly with black pepper on both sides.
In a large skillet, heat olive oil over medium-high heat until shimmering.
Place the fish fillets in the skillet, skin-side down if applicable, and sear for 3-4 minutes, without moving them, until the edges start to brown.
Carefully flip the fillets and cook for another 2-3 minutes until cooked through and the fish flakes easily with a fork.
Remove the fish from the skillet and set aside on a plate, covering them loosely with foil to keep warm.
Reduce the heat to medium and in the same skillet, add the unsalted butter.
Once the butter is melted, add the minced garlic and sauté for about 30 seconds until fragrant.
Pour in the fresh lemon juice and sprinkle in the lemon zest, stirring the sauce for about 1 minute.
Add the chopped fresh parsley to the sauce and stir well. Remove the skillet from the heat.
Plate the seared fish fillets and generously spoon the lemon butter sauce over each piece.
Garnish with additional parsley if desired and serve immediately.
Nutrition Facts
Calories |
1046 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.2 g | 105% | |
| Saturated Fat | 34.4 g | 172% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 255 mg | 11% | |
| Total Carbohydrate | 6.6 g | 2% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 1.5 g | ||
| Protein | 81.3 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 124 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1362 mg | 29% | |
*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.
