Mediterranean Diet Pan-Seared Fish Fillet
Elevate your weeknight dinner with this vibrant Mediterranean Diet Pan-Seared Fish Fillet recipe, a wholesome, quick, and flavorful dish that brings the essence of coastal cuisine to your table. Featuring tender fish fillets—choose from cod, halibut, or sea bass—this recipe is infused with the natural goodness of olive oil, fresh garlic, and a bright squeeze of lemon juice. Finished with a sprinkle of aromatic herbs like parsley and basil, these fillets are perfectly seared until crisp on the outside and flaky on the inside, creating a simple yet elegant meal. Ready in just 20 minutes, this heart-healthy dish is not only packed with omega-3 fatty acids and Mediterranean flavors, but it’s perfect for a light yet satisfying dinner. Serve it with a side of roasted vegetables or a crisp green salad for the ultimate Mediterranean experience!
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Recipe Information
Ingredients
- 2 fillets fish fillet (such as cod, halibut, or sea bass)
- 2 tablespoons olive oil
- 1 medium lemon
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 1 tablespoon fresh basil
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Rinse the fish fillets under cold water and pat dry with paper towels.
Season the fish fillets on both sides with sea salt and black pepper.
Mince the garlic cloves and chop the fresh parsley and basil finely.
Cut the lemon in half and slice one half into thin rounds. Juice the other half and set aside.
Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.
Add the minced garlic to the skillet and sauté for about 30 seconds, until fragrant.
Place the fish fillets in the skillet skin-side down (if the skin is on) and cook for about 4 minutes, pressing occasionally with a spatula.
Carefully flip the fillets and add the lemon slices to the skillet, cooking for another 3 to 4 minutes until the fish is opaque and flakes easily with a fork.
Remove the skillet from the heat and sprinkle the chopped parsley and basil over the fillets.
Drizzle the fresh lemon juice over the fish, ensuring each fillet is evenly coated.
Serve the pan-seared fish fillets immediately, garnished with the cooked lemon slices.
Nutrition Facts
Calories |
463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 1290 mg | 56% | |
| Total Carbohydrate | 8.0 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 1.6 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 84 mg | 6% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 786 mg | 17% | |
*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.
