Pan Broiled Fillets
Elevate your weeknight dinners with this quick and flavorful recipe for Pan Broiled Fillets! Perfectly seasoned with a blend of salt, black pepper, garlic powder, and paprika, these fish fillets—whether you choose tilapia, cod, or salmon—are seared to golden perfection in a hot skillet. A drizzle of olive oil ensures a crisp crust while keeping the fish tender and flaky. Ready in just 25 minutes, including prep time, this dish is as convenient as it is delicious. Serve your Pan Broiled Fillets garnished with fresh parsley and a squeeze of lemon for a bright, zesty finish. Ideal for a healthy, satisfying meal that pairs beautifully with a fresh salad or steamed vegetables. Keywords: pan broiled fish fillets, easy seafood recipe, healthy weeknight dinners, quick skillet fish.
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as tilapia, cod, or salmon)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 1 piece Lemon (sliced into wedges)
- 2 tablespoons Fresh parsley (chopped, optional for garnish)
Instructions
Pat the fish fillets dry with paper towels to remove excess moisture. This helps achieve a good sear.
Season both sides of the fillets with salt, black pepper, garlic powder, and paprika, ensuring even coverage.
Heat a large non-stick skillet or cast-iron pan over medium-high heat.
Add the olive oil to the pan and swirl to coat the surface evenly.
Once the oil is hot but not smoking, carefully place the fillets in the pan, skin-side down if applicable. Avoid overcrowding the pan; cook in batches if necessary.
Cook the fillets for 3-4 minutes on the first side, without moving them, to create a golden-brown crust.
Using a spatula, carefully flip the fillets and cook for another 4-5 minutes on the second side, or until the fish is opaque and flakes easily with a fork.
Remove the cooked fillets from the pan and transfer them to a serving plate.
Garnish with freshly chopped parsley and serve with lemon wedges on the side for squeezing over the fillets just before eating.
Enjoy your delicious and healthy Pan Broiled Fillets!
Nutrition Facts
Calories |
1101 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.4 g | 98% | |
| Saturated Fat | 16.8 g | 84% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 2602 mg | 113% | |
| Total Carbohydrate | 6.5 g | 2% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 1.7 g | ||
| Protein | 89.1 g | 178% | |
| Vitamin D | 45.0 mcg | 225% | |
| Calcium | 116 mg | 9% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1706 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.
