Heart-Healthy Seared Fish Fillet with Lemon Butter Sauce

Savor the simplicity and nutrition of this Heart-Healthy Seared Fish Fillet with Lemon Butter Sauce, a delightful recipe that’s as wholesome as it is flavorful. Perfectly seared fish fillets, such as salmon, trout, or cod, are cooked to golden-brown perfection, ensuring a crispy exterior and tender, flaky interior. A zesty lemon butter sauce, infused with fresh garlic, lemon juice, and a sprinkle of parsley, takes this dish to the next level, offering a vibrant burst of flavor that complements the natural richness of the fish. With only 10 minutes of prep time and 15 minutes to cook, this quick yet elegant recipe is ideal for busy weeknights or a healthy dinner option. Serve alongside steamed vegetables or a light salad for a complete meal that’s brimming with heart-smart ingredients. Perfect for those seeking flavorful, low-sodium recipes or Mediterranean-inspired dishes, this dish is a must-try for any seafood lover.

Nutriscore Rating: 60/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces Fish fillets (such as salmon, trout, or cod)
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Olive oil
• 2 tablespoons Unsalted butter
• 2 cloves Garlic cloves, minced
• 2 tablespoons Lemon juice
• 1 teaspoon Lemon zest
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Pat the fish fillets dry with a paper towel. Season both sides of the fillets with salt and black pepper.

Step 2

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

Step 3

Once the oil is hot, add the fish fillets skin-side down (if applicable) and sear for about 4-5 minutes until the skin/underside is crispy and golden brown. Avoid moving the fillets while they are searing.

Step 4

Carefully flip the fillets and continue cooking for another 3-4 minutes, until the fish is opaque and flakes easily with a fork.

Step 5

Remove the cooked fish from the pan and set aside on a warm plate.

Step 6

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

Step 7

When the butter has melted, add the minced garlic and sauté for about 1 minute until fragrant.

Step 8

Stir in the lemon juice and lemon zest, allowing the sauce to simmer for an additional 2 minutes.

Step 9

Remove the skillet from the heat and stir in the fresh parsley.

Step 10

Drizzle the lemon butter sauce over the seared fish fillets.

Step 11

Serve the fish immediately, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(505.8g)

Amount per serving	% Daily Value*
Calories	1303.3

Total Fat 104.2g	0%
Saturated Fat 30.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 314mg	0%
Sodium 1426.7mg	0%
Total Carbohydrate 6.0g	0%
Dietary Fiber 1.2g	0%
Total Sugars 0.9g
Protein 89.1g	0%

Vitamin D 1800IU	0%
Calcium 81.6mg	0%
Iron 3.1mg	0%
Potassium 1688.2mg	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: 71.1%

Protein: 27.0%

Carbs: 1.8%