Marinated and Sauteed Fish
Elevate your weeknight dinner game with this flavorful Marinated and Sautéed Fish recipe, a quick and easy dish that combines rich Mediterranean-inspired flavors with a crispy, golden exterior. Tender fish fillets—think cod, tilapia, or snapper—are bathed in a zesty marinade of olive oil, fresh lemon juice, minced garlic, parsley, and a touch of smoky paprika for a burst of freshness and spice. After marinating, the fillets are pan-seared to perfection in a sizzling combination of butter and olive oil, creating a flaky, melt-in-your-mouth texture. Ready in just 25 minutes, this healthy and vibrant dish is perfect for busy weeknights or a casual dinner party. Serve your marinated and sautéed fish with a side of lemon wedges and watch it disappear before your eyes! Keywords: marinated fish recipe, sautéed fish, easy fish dinner, Mediterranean fish, quick seafood recipe.
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as cod, tilapia, or snapper)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 2 cloves Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Butter
- 4 pieces Lemon wedges (for serving)
Instructions
Rinse the fish fillets under cold water and pat them dry with a paper towel.
In a small bowl, combine 2 tablespoons of olive oil, lemon juice, minced garlic, chopped parsley, paprika, salt, and black pepper. Mix well to create the marinade.
Place the fish fillets in a shallow dish or zip-top bag. Pour the marinade over the fish, ensuring all fillets are evenly coated. Cover the dish or seal the bag and let the fish marinate in the refrigerator for 15-30 minutes.
Once marinated, heat the remaining 1 tablespoon of olive oil and 1 tablespoon of butter in a large non-stick skillet over medium heat.
Remove the fish from the marinade, letting any excess drip off. Carefully place the fillets in the hot skillet.
Sauté the fish for 3-4 minutes on each side, or until the fillets are golden brown and cooked through. The center of the fish should be opaque and flake easily with a fork.
Transfer the fish to a serving plate and garnish with fresh parsley if desired. Serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
258 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.2 g | 19% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 583 mg | 25% | |
| Total Carbohydrate | 10.9 g | 4% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 4.8 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 80 mg | 6% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 660 mg | 14% | |
*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.
