Low Sodium Seared Fish Fillet with Lemon Butter Sauce

Delight in the bright, zesty flavors of this Low Sodium Seared Fish Fillet with Lemon Butter Sauce, a healthy yet indulgent main dish perfect for busy weeknights or elegant dinners. Featuring perfectly seared, flaky fish fillets like cod, tilapia, or snapper, this recipe balances simplicity with gourmet flair by pairing tender fish with a velvety lemon butter sauce infused with fresh garlic, parsley, and a hint of lemon zest. Using unsalted butter and natural seasonings ensures this dish remains low in sodium without sacrificing rich, satisfying flavor. With just 15 minutes of prep time and a quick stovetop cooking method, this heart-healthy recipe is as easy to make as it is to enjoy. Serve with steamed vegetables or a light salad for a complete, wholesome meal that will impress any guest.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces fresh fish fillets (such as cod, tilapia, or snapper)
• 4 tablespoons unsalted butter
• 3 tablespoons fresh lemon juice
• 0.5 teaspoon black pepper
• 2 cloves fresh garlic, minced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 teaspoon fresh lemon zest

Directions

Step 1

Pat the fish fillets dry with a paper towel to remove any excess moisture. This will help achieve a good sear.

Step 2

Season the fillets lightly with black pepper on both sides.

Step 3

In a large skillet, heat olive oil over medium-high heat until shimmering.

Step 4

Place the fish fillets in the skillet, skin-side down if applicable, and sear for 3-4 minutes, without moving them, until the edges start to brown.

Step 5

Carefully flip the fillets and cook for another 2-3 minutes until cooked through and the fish flakes easily with a fork.

Step 6

Remove the fish from the skillet and set aside on a plate, covering them loosely with foil to keep warm.

Step 7

Reduce the heat to medium and in the same skillet, add the unsalted butter.

Step 8

Once the butter is melted, add the minced garlic and sauté for about 30 seconds until fragrant.

Step 9

Pour in the fresh lemon juice and sprinkle in the lemon zest, stirring the sauce for about 1 minute.

Step 10

Add the chopped fresh parsley to the sauce and stir well. Remove the skillet from the heat.

Step 11

Plate the seared fish fillets and generously spoon the lemon butter sauce over each piece.

Step 12

Garnish with additional parsley if desired and serve immediately.

Nutrition Facts

Serving size	(545.8g)

Amount per serving	% Daily Value*
Calories	1045.6

Total Fat 82.2g	0%
Saturated Fat 34.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 324mg	0%
Sodium 255.2mg	0%
Total Carbohydrate 6.6g	0%
Dietary Fiber 1.0g	0%
Total Sugars 1.5g
Protein 81.3g	0%

Vitamin D 800IU	0%
Calcium 124.5mg	0%
Iron 3.1mg	0%
Potassium 1362.0mg	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: 67.8%

Protein: 29.8%

Carbs: 2.4%