Mediterranean Diet Pan-Seared Fish Fillet

Elevate your weeknight dinners with this vibrant Mediterranean Diet Pan-Seared Fish Fillet recipe, a healthy and flavorful dish that’s ready in just 20 minutes. Featuring tender fish fillets such as cod, halibut, or sea bass, this recipe embraces the simplicity of Mediterranean cooking with heart-healthy olive oil, zesty lemon, fresh garlic, and aromatic herbs like parsley and basil. A quick pan-sear ensures perfectly golden edges while keeping the fish moist and flaky, complemented by a fresh drizzle of lemon juice and a garnish of sautéed lemon slices for extra brightness. Perfect for a light dinner or paired with a side of roasted vegetables or a crisp salad, this easy recipe captures the essence of Mediterranean cuisine while being gluten-free, low-carb, and absolutely delicious.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 fillets fish fillet (such as cod, halibut, or sea bass)
• 2 tablespoons olive oil
• 1 medium lemon
• 2 cloves garlic
• 2 tablespoons fresh parsley
• 1 tablespoon fresh basil
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels.

Step 2

Season the fish fillets on both sides with sea salt and black pepper.

Step 3

Mince the garlic cloves and chop the fresh parsley and basil finely.

Step 4

Cut the lemon in half and slice one half into thin rounds. Juice the other half and set aside.

Step 5

Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.

Step 6

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

Step 7

Place the fish fillets in the skillet skin-side down (if the skin is on) and cook for about 4 minutes, pressing occasionally with a spatula.

Step 8

Carefully flip the fillets and add the lemon slices to the skillet, cooking for another 3 to 4 minutes until the fish is opaque and flakes easily with a fork.

Step 9

Remove the skillet from the heat and sprinkle the chopped parsley and basil over the fillets.

Step 10

Drizzle the fresh lemon juice over the fish, ensuring each fillet is evenly coated.

Step 11

Serve the pan-seared fish fillets immediately, garnished with the cooked lemon slices.

Nutrition Facts

Serving size	(305.5g)

Amount per serving	% Daily Value*
Calories	463.0

Total Fat 31.3g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 100mg	0%
Sodium 1290.1mg	0%
Total Carbohydrate 8.0g	0%
Dietary Fiber 2.3g	0%
Total Sugars 1.6g
Protein 39.4g	0%

Vitamin D 400IU	0%
Calcium 83.9mg	0%
Iron 1.9mg	0%
Potassium 785.9mg	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: 59.8%

Protein: 33.4%

Carbs: 6.8%