Low Sodium Pan-Seared Fish Fillet

Elevate your weeknight meals with this quick and flavorful Low Sodium Pan-Seared Fish Fillet recipe, perfect for a heart-healthy dinner option. Featuring tender white fish like cod or tilapia, this dish is infused with the zesty brightness of fresh lemon juice and a blend of aromatic spices including garlic powder, paprika, and black pepper—all without added salt. The secret to its irresistible golden crust lies in patting the fillets dry before searing them in olive oil for perfectly crispy edges and a flaky interior. Finished with a sprinkle of fresh parsley and thyme, and served with lemon wedges for a pop of citrus, this 20-minute recipe is light, wholesome, and packed with flavor. A great choice for seafood lovers seeking a low-sodium, nutrient-rich meal that doesn’t compromise on taste!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces skinless fish fillets (white fish such as cod or tilapia)
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon fresh ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh thyme leaves
• 4 pieces lemon wedges for serving

Directions

Step 1

Pat dry the fish fillets with paper towels to remove excess moisture. This will help achieve a nice sear.

Step 2

In a small bowl, mix together the fresh lemon juice, black pepper, garlic powder, and paprika.

Step 3

Brush each fish fillet lightly with the olive oil on both sides.

Step 4

Rub the lemon-spice mixture evenly over the fish fillets, ensuring all surfaces are coated.

Step 5

Heat a large non-stick skillet over medium-high heat.

Step 6

Once the skillet is hot, add the fish fillets to the pan, making sure not to overcrowd them. You may need to do this in batches if your skillet is not large enough.

Step 7

Cook the fish for about 3-4 minutes on one side until golden brown and crispy. Carefully flip the fillets and cook for another 3-4 minutes on the other side until the fish flakes easily with a fork and is opaque all the way through.

Step 8

Remove the fish from the skillet and let it rest on a plate for a few minutes to allow it to retain its juices.

Step 9

Sprinkle the cooked fish with fresh parsley and thyme for a touch of herbaceous flavor.

Step 10

Serve the pan-seared fish fillets with lemon wedges on the side for an extra burst of citrus freshness.

Nutrition Facts

Serving size	(534.8g)

Amount per serving	% Daily Value*
Calories	629.4

Total Fat 31.8g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 254.8mg	0%
Total Carbohydrate 13.1g	0%
Dietary Fiber 3.8g	0%
Total Sugars 3.2g
Protein 73.8g	0%

Vitamin D 800IU	0%
Calcium 98.8mg	0%
Iron 3.2mg	0%
Potassium 1536.1mg	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: 45.2%

Protein: 46.6%

Carbs: 8.3%