Whole30 Simple Pan-Fried Fish
Transform your weeknight dinner routine with this Whole30 Simple Pan-Fried Fish recipe—quick, flavorful, and incredibly easy to make! Perfectly seasoned white fish fillets, such as cod or tilapia, are pan-fried to golden perfection in olive oil, then drizzled with tangy fresh lemon juice and garnished with vibrant parsley for a burst of freshness. With only 10 minutes of prep time and a short ingredient list featuring spices like garlic powder, onion powder, and paprika, this Whole30-friendly dish delivers bold flavor without the fuss. Ideal for a healthy, satisfying meal, serve this flaky and tender fish alongside roasted vegetables or a crisp salad for a complete, compliant dinner that's as nutritious as it is delicious.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or tilapia)
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse and pat dry the fish fillets with paper towels to remove excess moisture.
In a small bowl, combine the garlic powder, onion powder, paprika, salt, and black pepper.
Sprinkle the spice mix evenly over both sides of the fish fillets.
Heat the olive oil in a large non-stick skillet over medium-high heat.
Once the oil is hot, carefully add the fish fillets to the skillet.
Cook the fillets for about 4-5 minutes on each side, or until the fish is opaque and flakes easily with a fork.
Remove the fish from the skillet and place on a serving platter.
Drizzle the fresh lemon juice over the cooked fish.
Garnish with chopped fresh parsley before serving.
Serve immediately while hot, and pair with your choice of Whole30 compliant sides like roasted vegetables or a fresh salad.
Nutrition Facts
Calories |
830 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 1430 mg | 62% | |
| Total Carbohydrate | 7.7 g | 3% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 1.1 g | ||
| Protein | 89.3 g | 179% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 119 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1384 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.
