Mediterranean Diet Simple Pan-Fried Fish
Delight your taste buds with this Mediterranean Diet Simple Pan-Fried Fish recipe, a quick and healthy meal bursting with fresh flavors. Perfect for weeknight dinners or elegant gatherings, this dish highlights succulent fish fillets seasoned with a vibrant blend of garlic powder, dried oregano, and black pepper, then pan-fried in heart-healthy olive oil until golden and perfectly flaky. A touch of zesty lemon juice and a sprinkle of fresh parsley elevate the flavors, bringing an authentic Mediterranean touch to your plate. Ready in just 20 minutes, this light and nutritious seafood recipe is ideal for those seeking a balanced and flavorful option. Pair it with a crisp green salad or roasted vegetables for a complete meal that’s as wholesome as it is delicious.
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Recipe Information
Ingredients
- 4 pieces Fresh fish fillets
- 3 tablespoons Olive oil
- 1 unit Lemon
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Dried oregano
Instructions
Rinse and pat dry the fish fillets with paper towels.
In a small bowl, combine the salt, ground black pepper, garlic powder, and dried oregano.
Sprinkle this seasoning mixture evenly on both sides of the fish fillets.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, carefully place the fish fillets in the skillet.
Cook the fish for 3-4 minutes on each side, or until the flesh is opaque and easily flakes with a fork.
While the fish is cooking, cut the lemon in half. Squeeze the juice from one half over the fish as it cooks, and slice the other half into wedges for serving.
Chop the fresh parsley finely and set aside.
Once the fish is cooked through, remove it from the skillet and transfer to a serving plate.
Garnish the fish with freshly chopped parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
1230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.3 g | 116% | |
| Saturated Fat | 18.6 g | 93% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 280 mg | 93% | |
| Sodium | 1424 mg | 62% | |
| Total Carbohydrate | 7.6 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 1.6 g | ||
| Protein | 89.2 g | 178% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 117 mg | 9% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1704 mg | 36% | |
*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.
