Low Fat Pan-Seared Fish Fillet
Transform your weeknight dinners with this Low Fat Pan-Seared Fish Fillet recipe—a healthy, flavor-packed dish that’s ready in just 20 minutes! Featuring tender white fish like cod, tilapia, or haddock, this recipe uses a light marinade of zesty lemon juice, aromatic garlic powder, and earthy dried thyme to elevate the natural flavors of the fish. A quick sear in a touch of heart-healthy olive oil creates a perfectly golden, crisp crust, while keeping the fillet moist and flaky on the inside. Garnished with fresh parsley and served alongside lemon wedges, this low-fat, protein-rich meal is as nutritious as it is delicious. Perfect for busy nights, this dish pairs beautifully with a side of steamed vegetables or a fresh green salad. Make healthy eating simple and satisfying with this easy, gourmet-quality pan-seared fish fillet recipe!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 4 ounces White fish fillet (e.g., cod, tilapia, or haddock)
- 1 teaspoon Olive oil
- 1 tablespoon Lemon juice
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Dried thyme
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh parsley
- 2 pieces Lemon wedges
Directions
Step 1
Rinse the fish fillet under cold water and pat dry with a paper towel to remove excess moisture.
Step 2
In a small bowl, combine lemon juice, garlic powder, dried thyme, salt, and black pepper to create a marinade.
Step 3
Brush the marinade evenly over both sides of the fish fillet. Allow it to sit for 5 minutes to absorb the flavors.
Step 4
Heat a non-stick skillet over medium-high heat. Add the teaspoon of olive oil and swirl to coat the bottom of the pan evenly.
Step 5
Once the oil is hot but not smoking, place the fish fillet gently in the skillet. Cook for 3-4 minutes on one side without disturbing it to create a golden crust.
Step 6
Carefully flip the fillet and cook for an additional 3-4 minutes on the other side until the fish is opaque and flakes easily with a fork.
Step 7
Remove the fish from the skillet and place it on a serving plate.
Step 8
Sprinkle chopped fresh parsley over the fillet for added freshness and garnish with lemon wedges on the side for extra flavor.
Step 9
Serve immediately and enjoy your low-fat, delicious pan-seared fish fillet.
Nutrition Facts
| Serving size | (166.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 243.2 |
| Total Fat 15.3g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 56.7mg | 0% |
| Sodium 662.1mg | 0% |
| Total Carbohydrate 3.9g | 0% |
| Dietary Fiber 0.9g | 0% |
| Total Sugars 0.8g | |
| Protein 23.2g | 0% |
| Vitamin D 226.8IU | 0% |
| Calcium 39.1mg | 0% |
| Iron 0.9mg | 0% |
| Potassium 422.4mg | 0% |
Source of Calories