Whole30 Pan-Seared Fish Fillet
Elevate your healthy eating game with this Whole30 Pan-Seared Fish Fillet recipe—a quick, flavorful dish that's a breeze to make and perfect for weeknight dinners. Featuring tender, flaky skinless fillets like cod or tilapia, seared to golden perfection in just minutes, this dish delivers restaurant-quality results in your own kitchen. A vibrant lemon herb sauce made with fresh parsley, zesty lemon, and tangy capers takes the flavor to the next level while keeping the recipe light, Whole30-compliant, and utterly satisfying. With minimal prep and a short 15-minute cook time, this nutritious seafood dinner easily pairs with your favorite veggies for a complete, wholesome meal. Whether you're meal-prepping or impressing guests, this pan-seared fish fillet recipe is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 4 pieces skinless fish fillet (such as cod or tilapia)
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 2 tablespoons fresh parsley, chopped
- 1 whole lemon
- 1 tablespoon capers
Instructions
Pat the fish fillets dry with a paper towel to remove excess moisture, which helps in better searing.
Season both sides of the fillets generously with sea salt, black pepper, and garlic powder.
Heat a large skillet over medium-high heat and add the olive oil.
Once the oil is shimmering, carefully place the fish fillets in the skillet. Do not overcrowd the pan.
Cook the fish for about 3-4 minutes on each side until golden brown and cooked through. The fish should easily flake with a fork.
While the fish is cooking, prepare the lemon herb sauce: Zest the lemon, then cut it in half and juice it.
In a small bowl, combine the lemon zest, lemon juice, chopped parsley, and capers. Stir to mix well.
Once the fish is done, remove it from the heat and transfer the fillets to a serving platter.
Drizzle the warm fish fillets with the lemon herb sauce.
Serve immediately with extra lemon wedges on the side if desired.
Nutrition Facts
Calories |
610 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2774 mg | 121% | |
| Total Carbohydrate | 8.2 g | 3% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 1.6 g | ||
| Protein | 71.5 g | 143% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 88 mg | 7% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1381 mg | 29% | |
*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.
