Paleo Pan-Seared Fish Fillet
Elevate your weeknight dinner with this Paleo Pan-Seared Fish Fillet recipe—a simple yet decadent dish that’s as nutritious as it is delicious. Featuring fresh fish fillets like salmon, cod, or tilapia, this paleo-friendly recipe highlights the natural flavors of the fish with a perfect golden-brown crust. Seasoned with zesty lemon, fresh rosemary, thyme, and a touch of garlic powder, each bite bursts with aromatic, wholesome goodness. With just 10 minutes of prep time and 10 minutes to cook, this low-carb, gluten-free dish is ready in a flash and perfect for busy days. Pair it with a light side salad or roasted vegetables, and finish with a garnish of fresh parsley and an extra squeeze of lemon for a vibrant, restaurant-quality meal at home. Optimized for those seeking paleo dinner ideas or healthy fish recipes, this dish is a flavorful choice your whole family will love!
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Recipe Information
Ingredients
- 4 fillets fresh fish fillets (such as salmon, cod, or tilapia)
- 2 tablespoons olive oil
- 1 whole lemon
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 1 teaspoon garlic powder
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley (for garnish, optional)
Instructions
Begin by patting the fish fillets dry with paper towels. This will help achieve a crispy crust when searing.
Season both sides of each fillet with a mixture of sea salt, black pepper, and garlic powder.
Grate the zest of the lemon and set it aside, then slice the lemon in half.
Heat olive oil in a large non-stick skillet over medium-high heat until it shimmers.
Carefully place the fillets skin-side up in the skillet if they have skins. Sear for about 3 to 4 minutes without moving them to form a golden brown crust.
Flip the fillets gently and lower the heat to medium. Continue cooking for another 3 to 4 minutes, or until the fish is opaque and flakes easily with a fork.
During the last minute of cooking, squeeze the juice of half a lemon over the fish and sprinkle with fresh rosemary and thyme, along with the reserved lemon zest.
Remove the skillet from heat and let the fish rest for a minute.
Serve the fish fillets hot, garnished with chopped parsley and optional lemon wedges from the remaining lemon half.
Nutrition Facts
Calories |
422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 344 mg | 15% | |
| Total Carbohydrate | 3.8 g | 1% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 0.8 g | ||
| Protein | 37.9 g | 76% | |
| Vitamin D | 19.1 mcg | 96% | |
| Calcium | 32 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 719 mg | 15% | |
*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.
