Soy-Free Pan-Seared Fish Fillet
Elevate your weeknight dinner game with this Soy-Free Pan-Seared Fish Fillet recipe—a quick, healthy, and irresistibly flavorful option that's ready in just 20 minutes! Perfect for anyone avoiding soy or seeking a light, protein-packed meal, this dish features tender, flaky fish fillets seasoned to perfection with a vibrant blend of garlic, paprika, and freshly squeezed lemon juice. A touch of olive oil ensures a beautifully crisp sear in the pan, while the finishing garnish of lemon zest and fresh parsley adds brightness and a pop of color. Whether you’re using cod, haddock, or tilapia, this gluten-free and dairy-free recipe hits all the right notes for flavor and simplicity. Serve with a side of steamed veggies or a crisp salad for a wholesome, crowd-pleasing meal!
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Recipe Information
Ingredients
- 4 pieces Fish fillets (such as cod, haddock, or tilapia)
- 1 whole Lemon
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Fresh parsley
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels.
Zest the lemon, then cut it in half and juice one half, setting aside the juice and zest.
In a small bowl, mix together the garlic powder, paprika, black pepper, and salt.
Rub the spice mixture evenly over both sides of the fish fillets.
Heat olive oil in a large skillet over medium-high heat.
Once the oil is shimmering, add the fish fillets to the pan.
Cook the fillets for about 3-4 minutes on the first side, then gently flip them over.
Continue cooking on the second side for 3-4 minutes until the fish is opaque and flakes easily with a fork.
Remove the fillets from the pan and squeeze the lemon juice over them.
Sprinkle the lemon zest and chopped fresh parsley on top before serving.
Serve the pan-seared fish fillets immediately, garnished with additional lemon wedges if desired.
Nutrition Facts
Calories |
648 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1430 mg | 62% | |
| Total Carbohydrate | 9.5 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 1.7 g | ||
| Protein | 81.7 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 119 mg | 9% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1410 mg | 30% | |
*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.
