Heart-Healthy Pan-Seared Fish with Lemon Butter Sauce

Elevate your weeknight dinners with this vibrant and flavorful Heart-Healthy Pan-Seared Fish with Lemon Butter Sauce! Delicately seasoned white fish fillets, like cod, halibut, or tilapia, are expertly seared to golden perfection, locking in their natural juices. The star of the dish is the zesty and silky lemon butter sauce, made with fresh lemon juice, low-sodium chicken broth, and a touch of unsalted butter for a luscious finish. A sprinkle of fresh parsley and lemon zest adds a pop of color and brightness, making it as beautiful as it is delicious. With just 25 minutes from prep to plate, this wholesome, low-sodium recipe is perfect for busy evenings or elegant entertaining. Pair it with steamed vegetables or a side of quinoa for a light, heart-healthy meal that truly satisfies.

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Firm white fish fillets (e.g., cod, halibut, or tilapia)
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 3 tablespoons Lemon juice
• 1 cup Low-sodium chicken broth
• 2 tablespoons Unsalted butter
• 2 tablespoons Fresh parsley, chopped
• 1 teaspoon Lemon zest

Directions

Step 1

Pat the fish fillets dry with paper towels.

Step 2

In a small bowl, mix the salt, black pepper, and garlic powder, then sprinkle evenly over both sides of the fish fillets.

Step 3

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.

Step 4

Add the fish fillets to the skillet and sear for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove the fish from the skillet and place it on a plate, covering it loosely with foil to keep warm.

Step 5

In the same skillet, add the remaining tablespoon of olive oil. Pour in the lemon juice and low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet.

Step 6

Let the sauce simmer for about 2 minutes until slightly reduced.

Step 7

Reduce the heat to low and add the unsalted butter to the skillet, stirring until melted.

Step 8

Stir in the fresh parsley and lemon zest.

Step 9

Return the fish to the skillet, spooning the lemon butter sauce over the fillets to coat evenly.

Step 10

Serve the fish warm, garnished with additional chopped parsley if desired.

Nutrition Facts

Serving size	(762.0g)

Amount per serving	% Daily Value*
Calories	861.7

Total Fat 56.8g	0%
Saturated Fat 19.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 262mg	0%
Sodium 2682.2mg	0%
Total Carbohydrate 9.0g	0%
Dietary Fiber 1.6g	0%
Total Sugars 2.4g
Protein 83.4g	0%

Vitamin D 800IU	0%
Calcium 126.6mg	0%
Iron 2.7mg	0%
Potassium 1383.7mg	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: 58.0%

Protein: 37.9%

Carbs: 4.1%