Paleo Simple Pan-Fried Fish
Elevate your weeknight dinners with this Paleo Simple Pan-Fried Fish recipe, a quick and wholesome option bursting with fresh flavors! Perfectly seasoned white fish fillets, such as cod or tilapia, are lightly dusted in optional coconut flour for a subtle golden coating before being pan-fried in heart-healthy olive oil. With just 10 minutes of prep and 10 minutes of cooking, this low-carb, protein-packed dish is ideal for busy schedules or anyone seeking a clean eating recipe. Garnished with vibrant parsley and a squeeze of bright lemon juice, this gluten-free seafood delight pairs beautifully with a crisp salad or roasted vegetables for a complete Paleo-friendly meal. Your search for simple, flavorful, and healthy pan-fried fish ends here!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, tilapia, or haddock)
- 2 tablespoons olive oil
- 1 lemon
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 teaspoon garlic powder
- 2 tablespoons coconut flour (optional for a light coating)
Instructions
1. Pat the fish fillets dry with paper towels to remove excess moisture. This will help the fillets to crisp up nicely during cooking.
2. If using for a light coating, lightly dust each fillet on both sides with coconut flour and shake off any excess.
3. Season both sides of the fish fillets with sea salt, black pepper, and garlic powder. Adjust seasoning according to your taste preferences.
4. Heat olive oil in a large non-stick skillet over medium-high heat. The pan is ready when the oil shimmers and a small drop of water sizzles.
5. Carefully add the fish fillets to the skillet. Cook without moving the fillets for 3-4 minutes on the first side, until the edges are opaque and the bottom is golden brown.
6. Flip the fillets gently using a spatula and cook for another 3-4 minutes on the other side, or until the fish is just cooked through and flakes easily with a fork.
7. While the fish is cooking, finely chop the fresh parsley and cut the lemon into wedges.
8. Once the fish is cooked, remove it from the skillet and place on a plate. Squeeze fresh lemon juice over the fillets and garnish with chopped parsley before serving.
9. Serve the pan-fried fish immediately with additional lemon wedges on the side for extra flavor.
Nutrition Facts
Calories |
190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 561 mg | 24% | |
| Total Carbohydrate | 4.5 g | 2% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.7 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 38 mg | 3% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 425 mg | 9% | |
*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.
