High Protein Pan-Seared Fish Fillet
Elevate your dinner game with this High Protein Pan-Seared Fish Fillet recipe—an irresistible combination of simplicity, flavor, and nutrition. Perfectly seasoned with a blend of paprika, garlic powder, and black pepper, these tender fillets develop a beautifully golden crust thanks to a quick, high-heat sear in olive oil. A squeeze of fresh lemon juice adds a vibrant citrusy kick, while a sprinkle of chopped parsley finishes the dish with an herby freshness. Ready in just 25 minutes from start to finish, this protein-packed meal is both light and satisfying, making it an excellent choice for a healthy weeknight dinner. Pair it with a crisp salad or roasted vegetables for a complete, restaurant-quality experience at home. Keywords: high protein, pan-seared fish fillet, healthy dinner, quick seafood recipe, lemon fish.
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Ingredients
- 4 pieces Firm white fish fillets (such as cod or tilapia)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 1 medium Lemon
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoon Paprika
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels. Ensure they are completely dry for a better sear.
Step 2
In a small bowl, mix salt, black pepper, garlic powder, and paprika. Season both sides of each fish fillet evenly with the spice blend.
Step 3
Heat a large skillet over medium-high heat, and add the olive oil. Let it heat until it shimmers but does not smoke.
Step 4
Carefully place the fish fillets in the hot skillet, presentation side down (the side that will be facing up on the plate).
Step 5
Let the fillets cook undisturbed for 3-4 minutes. Avoid moving them so they can develop a nice golden crust.
Step 6
Gently flip the fillets using a spatula, and reduce the heat to medium. Cook for an additional 3-5 minutes or until the fish is opaque throughout and flakes easily with a fork.
Step 7
While the fish is cooking, cut the lemon in half. Squeeze half of the lemon over the fish fillets for a fresh citrus flavor.
Step 8
Once cooked, remove the fillets from the skillet and place them on a serving plate.
Step 9
Garnish with freshly chopped parsley and serve with the remaining lemon cut into wedges on the side for extra zest.
Step 10
Enjoy your high-protein pan-seared fish fillet with a side of a fresh salad or steamed vegetables.
Nutrition Facts
| Serving size | (503.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 610.9 |
| Total Fat 32.4g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 2608.3mg | 0% |
| Total Carbohydrate 8.4g | 0% |
| Dietary Fiber 2.7g | 0% |
| Total Sugars 1.7g | |
| Protein 73.4g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 87.1mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 1404.0mg | 0% |
Source of Calories