Low Sodium Simple Pan-Fried Fish
Delight in the light, flaky goodness of this Low Sodium Simple Pan-Fried Fish, a quick and healthy dinner option perfect for busy weeknights! Using mild white fish fillets like cod or tilapia, this recipe combines a blend of pantry-friendly spices—paprika, garlic powder, and onion powder—tossed in a light flour coating to create a beautifully golden, crisp exterior. Finished with a drizzle of fresh lemon juice and a sprinkle of chopped parsley, this dish is bursting with fresh, zesty flavor while keeping sodium levels in check. Ready in just 25 minutes from start to finish, this easy pan-fried fish pairs wonderfully with steamed vegetables, a vibrant green salad, or even a side of brown rice for a well-rounded meal. Simple, flavorful, and perfect for those watching their salt intake, this recipe is sure to make a regular appearance on your dinner table!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 0.5 cup all-purpose flour
- 0.25 teaspoon freshly ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon paprika
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley (for garnish)
Instructions
Pat the fish fillets dry with paper towels to remove excess moisture.
In a shallow dish, combine the flour, freshly ground black pepper, garlic powder, onion powder, and paprika. Mix well to ensure even seasoning.
Dredge each fish fillet in the flour mixture, making sure to coat both sides lightly. Shake off any excess flour.
Heat olive oil in a large non-stick skillet over medium heat. Ensure the oil is hot before adding the fish to prevent sticking.
Carefully place the fish fillets in the skillet. Cook for about 4-5 minutes on one side until golden brown, then gently flip the fillets using a spatula.
Cook the other side for another 3-5 minutes until the fish flakes easily with a fork and is opaque throughout.
Just before removing from heat, drizzle fresh lemon juice over the fillets to enhance flavor.
Remove the fillets from the skillet and place them on a plate lined with paper towels to drain any excess oil.
Transfer the fish to serving plates and garnish with freshly chopped parsley.
Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 45% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 246 mg | 11% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.1 g | ||
| Protein | 95.0 g | 190% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 109 mg | 8% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1366 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.
