Heart-Healthy Pan-Seared Fish Fillet

Elevate your weeknight meals with this Heart-Healthy Pan-Seared Fish Fillet recipe, a quick, nutritious dish brimming with vibrant Mediterranean flavors. Perfectly seasoned fillets—choose from salmon, cod, or halibut—are pan-seared to golden, crispy perfection in heart-smart olive oil, then paired with tender, garlicky baby spinach. A zesty finishing touch of fresh lemon juice, parsley, and lemon zest adds a refreshing burst of flavor that complements the natural richness of the fish. Ready in just 25 minutes, this wholesome, low-fat recipe is packed with omega-3s and ideal for a light, satisfying dinner. Serve this protein-packed entrée over sautéed greens for a feast that's as healthy as it is delicious.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 fillets fish fillets (such as salmon, cod, or halibut)
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon black pepper
• 0.5 teaspoon sea salt
• 1 teaspoon lemon zest
• 4 cups baby spinach

Directions

Step 1

Rinse the fish fillets under cold water and pat them dry with paper towels.

Step 2

In a small bowl, combine lemon juice, minced garlic, and half of the chopped parsley. Set aside.

Step 3

Season the fish fillets on both sides with black pepper and sea salt.

Step 4

Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.

Step 5

Once the oil is hot, place the fillets in the skillet, skin-side down if applicable.

Step 6

Cook the fillets for about 4-5 minutes, depending on thickness, until the skin is golden and crispy.

Step 7

Carefully flip the fillets and cook for another 3-4 minutes, or until cooked through and the fish flakes easily with a fork.

Step 8

Remove the fish from the skillet and set aside on a plate. Cover loosely with foil to keep warm.

Step 9

In the same skillet, reduce the heat to medium and add the remaining tablespoon of olive oil.

Step 10

Add the lemon juice mixture and baby spinach to the skillet, cooking until the spinach is wilted, about 2-3 minutes.

Step 11

Remove the skillet from heat and add the remaining parsley and lemon zest, stirring to combine.

Step 12

Serve the fish fillets over a bed of sautéed spinach, garnished with the lemon-parsley mix.

Nutrition Facts

Serving size	(597.2g)

Amount per serving	% Daily Value*
Calories	1127.7

Total Fat 80.2g	0%
Saturated Fat 16.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 252mg	0%
Sodium 1496.0mg	0%
Total Carbohydrate 10.2g	0%
Dietary Fiber 4.0g	0%
Total Sugars 1.0g
Protein 91.7g	0%

Vitamin D 1800IU	0%
Calcium 189.1mg	0%
Iron 6.9mg	0%
Potassium 1682.2mg	0%

*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.

Source of Calories

Fat: 63.9%

Protein: 32.5%

Carbs: 3.6%