Low Fat Seared Fish Fillet with Lemon Butter Sauce

Elevate your weeknight dinners with this Low Fat Seared Fish Fillet with Lemon Butter Sauce—a dish that’s both light and flavorful. Perfectly pan-seared fish fillets, such as tilapia or cod, are seasoned simply with salt and pepper, creating a golden, flaky crust. The pièce de résistance is the rich yet guilt-free lemon butter sauce, made with low-fat butter, zesty lemon juice, and aromatic garlic, brought together in just minutes. Fresh parsley and a hint of lemon zest add a bright, herbaceous finish that pairs beautifully with the delicate seafood. Ready in under 30 minutes, this easy, low-fat recipe is both wholesome and satisfying, ideal for a healthy family dinner or an effortless yet elegant meal for guests. Serve with steamed vegetables or a side of quinoa for a complete and vibrant plate!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as tilapia or cod)
• 2 teaspoons olive oil
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons lemon juice
• 1.5 tablespoons low-fat butter or butter substitute
• 2 cloves garlic (minced)
• 2 tablespoons fresh parsley (chopped)
• 1 teaspoon lemon zest

Directions

Step 1

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

Step 2

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

Step 3

Add the fish fillets to the skillet in a single layer without overcrowding. Sear for about 3-4 minutes on each side, or until the fish is cooked through and has a golden crust. Remove fish from the skillet and set aside.

Step 4

In the same skillet, reduce heat to medium and add the remaining 1 teaspoon of olive oil.

Step 5

Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 6

Add the low-fat butter substitute to the skillet. Allow it to melt and incorporate with the garlic.

Step 7

Stir in the lemon juice and lemon zest, allowing the sauce to simmer for about 1 minute to combine flavors.

Step 8

Turn off the heat and sprinkle in the fresh parsley, stirring to mix.

Step 9

Return the seared fish fillets to the skillet, spooning the lemon butter sauce over them to coat evenly.

Step 10

Serve the fish fillets hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(498.2g)

Amount per serving	% Daily Value*
Calories	732.2

Total Fat 41.7g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 1545.6mg	0%
Total Carbohydrate 5.4g	0%
Dietary Fiber 1.0g	0%
Total Sugars 1.0g
Protein 84.0g	0%

Vitamin D 464IU	0%
Calcium 77.1mg	0%
Iron 2.1mg	0%
Potassium 1665.3mg	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: 51.2%

Protein: 45.8%

Carbs: 2.9%