Low Sodium Pan-Seared Fish with Lemon Butter Sauce

Delight your taste buds with this *Low Sodium Pan-Seared Fish with Lemon Butter Sauce*! This heart-healthy recipe combines tender, golden-brown white fish fillets with a luscious, zesty lemon-butter sauce that’s low in sodium but big on flavor. Seasoned simply with garlic powder and black pepper, the fish is perfectly seared to lock in its delicate flavor and moisture. The sauce, made with unsalted butter, fresh lemon juice, parsley, and a sprinkle of dill, adds a bright, aromatic finish that pairs beautifully with your favorite sides like steamed vegetables or fluffy rice. Ready in just 30 minutes, this quick and easy dinner is perfect for busy weeknights or an elegant dining experience without compromising on health or taste.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Fresh white fish fillets (such as cod or tilapia)
• 2 tablespoons Olive oil
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 2 tablespoons Unsalted butter
• 2 tablespoons Lemon juice
• 1 tablespoon Fresh parsley, chopped
• 1 teaspoon Lemon zest
• 1 tablespoon Fresh dill, chopped

Directions

Step 1

Pat the fish fillets dry with a paper towel to remove excess moisture. This will help them sear better in the pan.

Step 2

Season the fillets with black pepper and garlic powder on both sides.

Step 3

Heat olive oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, add the fish fillets to the pan.

Step 4

Cook the fish for about 4-5 minutes on each side, depending on thickness, until they are golden brown and cooked through. The fish should easily flake with a fork.

Step 5

Remove the fish from the skillet and set aside on a plate. Cover lightly with foil to keep warm.

Step 6

In the same skillet, reduce the heat to low and add unsalted butter.

Step 7

Once the butter has melted, stir in the lemon juice, lemon zest, and chopped fresh parsley. Allow the sauce to gently simmer for 1-2 minutes.

Step 8

Return the fish fillets to the skillet. Spoon the buttery lemon sauce over the fish, ensuring they are well coated.

Step 9

Sprinkle the chopped dill over the fish fillets before serving.

Step 10

Serve immediately with your choice of sides, such as steamed vegetables or rice.

Nutrition Facts

Serving size	(497.0g)

Amount per serving	% Daily Value*
Calories	803.1

Total Fat 56.2g	0%
Saturated Fat 19.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 262mg	0%
Sodium 250.0mg	0%
Total Carbohydrate 5.0g	0%
Dietary Fiber 1.1g	0%
Total Sugars 0.9g
Protein 72.9g	0%

Vitamin D 800IU	0%
Calcium 78.6mg	0%
Iron 2.2mg	0%
Potassium 1324.3mg	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: 61.9%

Protein: 35.7%

Carbs: 2.4%