High Protein Simple Pan-Fried Fish
Elevate your weeknight dinners with this High Protein Simple Pan-Fried Fish recipe, a quick and healthy dish perfect for busy schedules. Featuring tender, flaky fish fillets like cod, haddock, or tilapia, this recipe is seasoned to perfection with a flavorful blend of garlic powder, onion powder, paprika, and a bright splash of fresh lemon juice. Cooked in just minutes using heart-healthy olive oil, the fillets develop a golden, crisp crust while remaining juicy and light. Garnished with fresh parsley for a burst of color and flavor, this dish delivers a protein-packed meal that’s both nutritious and satisfying. Ready in under 25 minutes, this one-pan wonder pairs beautifully with roasted vegetables, steamed rice, or a crisp side salad for an easy, restaurant-quality dinner at home.
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Ingredients
- 4 pieces fish fillets (such as cod, haddock, or tilapia)
- 2 tablespoons olive oil
- 1 whole lemon
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels.
Step 2
In a small bowl, combine garlic powder, onion powder, paprika, salt, and black pepper.
Step 3
Rub the spice mixture evenly over both sides of each fish fillet.
Step 4
Heat olive oil in a large non-stick skillet over medium-high heat.
Step 5
Once the oil is hot, add the fish fillets to the pan.
Step 6
Cook for 3-4 minutes on each side, or until the fish is golden brown and cooked through (the flesh should be opaque and flakes easily with a fork).
Step 7
While the fish is cooking, cut the lemon in half and squeeze the juice over the fish.
Step 8
Transfer the cooked fish fillets to a serving platter.
Step 9
Garnish with freshly chopped parsley.
Step 10
Serve immediately with additional lemon wedges on the side, if desired.
Nutrition Facts
| Serving size | (505.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 659.4 |
| Total Fat 32.6g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 1431.9mg | 0% |
| Total Carbohydrate 11.9g | 0% |
| Dietary Fiber 3.6g | 0% |
| Total Sugars 1.8g | |
| Protein 82.1g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 130.4mg | 0% |
| Iron 3.1mg | 0% |
| Potassium 1458.8mg | 0% |
Source of Calories