Mediterranean Diet Seared Fish Fillet with Lemon Butter Sauce
Elevate your seafood dinner with this Mediterranean Diet Seared Fish Fillet with Lemon Butter Sauce—an irresistibly flavorful and easy-to-prepare dish perfect for weeknight meals or special occasions. This recipe combines tender, golden-brown fish fillets like cod, halibut, or sea bass with a tangy, buttery lemon sauce infused with garlic, fresh parsley, capers, and a touch of zesty lemon peel for a bold Mediterranean flair. With just 15 minutes of prep and cooking time, this elegant meal comes together quickly while delivering restaurant-quality taste. Serve it alongside a vibrant Mediterranean salad or a side of roasted vegetables for a healthy, satisfying meal that's sure to impress. This dish is the perfect balance of simplicity and sophistication, embodying the fresh, wholesome flavors of the Mediterranean diet.
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Recipe Information
Ingredients
- 4 pieces fish fillets (such as cod, halibut, or sea bass)
- 3 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 tablespoons unsalted butter
- 2 pieces garlic cloves, minced
- 1 piece lemon, juiced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons capers, drained
- 1 teaspoon freshly grated lemon zest
Instructions
Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Place the fish fillets in the skillet, presentation side down, and sear for about 3-4 minutes until golden brown.
Carefully flip the fillets and continue cooking for an additional 3-4 minutes, or until the fish is cooked through and flakes easily with a fork. Remove the fish from the skillet and set aside on a plate. Tent with foil to keep warm.
In the same skillet, reduce heat to medium. Add the remaining 1 tablespoon of olive oil and 2 tablespoons of butter.
Once the butter has melted, add the minced garlic and sauté for about 30 seconds until fragrant.
Add the lemon juice, capers, and lemon zest, stirring to combine. Allow the sauce to simmer for 1-2 minutes.
Remove the skillet from the heat and stir in the remaining 2 tablespoons of butter until melted and the sauce is smooth.
Add the chopped parsley to the sauce and stir well to combine.
Serve the fish fillets topped with the lemon butter sauce and garnish with extra parsley if desired.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.5 g | 124% | |
| Saturated Fat | 35.8 g | 179% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 3037 mg | 132% | |
| Total Carbohydrate | 8.6 g | 3% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 1.9 g | ||
| Protein | 77.8 g | 156% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 150 mg | 12% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1378 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.
