Heart-Healthy Simple Pan-Fried Fish
Breathe new life into your weeknight dinners with this Heart-Healthy Simple Pan-Fried Fish recipe, a quick and nutritious meal packed with flavor and ready in under 30 minutes. Featuring tender white fish fillets like cod or tilapia, lightly coated in whole wheat flour for a gentle crisp, this dish is cooked to golden perfection in heart-smart olive oil and infused with the aromatic punch of fresh garlic. A refreshing drizzle of zesty lemon juice and a sprinkle of vibrant parsley elevate each bite, making it as delicious as it is wholesome. Perfect for busy schedules, this high-protein, low-fat recipe pairs beautifully with steamed vegetables or a leafy green salad, making it an ideal choice for anyone seeking a satisfying, heart-healthy dinner.
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Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 1 whole Lemon
- 2 tablespoons Fresh parsley, chopped
- 2 cloves Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Whole wheat flour
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels.
Step 2
Season both sides of the fish with salt and black pepper.
Step 3
Spread the whole wheat flour on a plate and dredge each fillet lightly in the flour, shaking off any excess.
Step 4
Heat the olive oil in a large non-stick skillet over medium-high heat.
Step 5
Once the oil is hot, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
Step 6
Place the floured fish fillets into the skillet. Cook for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
Step 7
While the fish is cooking, zest half of the lemon and juice the entire lemon.
Step 8
Once the fish is done, remove it from the skillet and place it on a serving platter.
Step 9
Drizzle the lemon juice over the cooked fish, then sprinkle the lemon zest and fresh parsley on top.
Step 10
Serve immediately with your choice of heart-healthy sides, like steamed vegetables or a leafy green salad.
Nutrition Facts
| Serving size | (533.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 803.5 |
| Total Fat 34.8g | 0% |
| Saturated Fat 6.1g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 240mg | 0% |
| Sodium 1428.4mg | 0% |
| Total Carbohydrate 30.0g | 0% |
| Dietary Fiber 5.8g | 0% |
| Total Sugars 1.8g | |
| Protein 93.3g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 136.3mg | 0% |
| Iron 4.4mg | 0% |
| Potassium 1503.2mg | 0% |
Source of Calories