Low Sodium Simple Pan-Fried Fish

Transform your weeknight dinners with this irresistible Low Sodium Simple Pan-Fried Fish recipe, a quick and healthy way to enjoy perfectly golden, flaky fish. This heart-friendly dish starts with tender white fish fillets like cod or tilapia, lightly coated in a flavorful blend of all-purpose flour, garlic powder, onion powder, and paprika—proving that low sodium doesn’t mean sacrificing taste. Pan-fried in just a touch of olive oil, the fish gains a crispy exterior while staying moist and delicate inside. A finishing drizzle of fresh lemon juice brightens up the flavors, while a sprinkle of chopped parsley provides an elegant touch. Ready in just 25 minutes, this versatile dish pairs beautifully with steamed vegetables or a crisp side salad, making it an ideal choice for busy weeknights or a light, satisfying family meal.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or tilapia)
• 0.5 cup all-purpose flour
• 0.25 teaspoon freshly ground black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.5 teaspoon paprika
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• 2 tablespoons fresh parsley (for garnish)

Directions

Step 1

Pat the fish fillets dry with paper towels to remove excess moisture.

Step 2

In a shallow dish, combine the flour, freshly ground black pepper, garlic powder, onion powder, and paprika. Mix well to ensure even seasoning.

Step 3

Dredge each fish fillet in the flour mixture, making sure to coat both sides lightly. Shake off any excess flour.

Step 4

Heat olive oil in a large non-stick skillet over medium heat. Ensure the oil is hot before adding the fish to prevent sticking.

Step 5

Carefully place the fish fillets in the skillet. Cook for about 4-5 minutes on one side until golden brown, then gently flip the fillets using a spatula.

Step 6

Cook the other side for another 3-5 minutes until the fish flakes easily with a fork and is opaque throughout.

Step 7

Just before removing from heat, drizzle fresh lemon juice over the fillets to enhance flavor.

Step 8

Remove the fillets from the skillet and place them on a plate lined with paper towels to drain any excess oil.

Step 9

Transfer the fish to serving plates and garnish with freshly chopped parsley.

Step 10

Serve immediately with your choice of sides, such as steamed vegetables or a fresh salad.

Nutrition Facts

Serving size	(525.4g)

Amount per serving	% Daily Value*
Calories	912.3

Total Fat 34.9g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 240mg	0%
Sodium 245.6mg	0%
Total Carbohydrate 51.1g	0%
Dietary Fiber 2.7g	0%
Total Sugars 1.1g
Protein 95.0g	0%

Vitamin D 800IU	0%
Calcium 108.8mg	0%
Iron 5.6mg	0%
Potassium 1365.5mg	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: 35.0%

Protein: 42.3%

Carbs: 22.7%