Mediterranean Diet Seared Fish Fillet with Lemon Butter Sauce

Elevate your dinner table with this Mediterranean Diet Seared Fish Fillet with Lemon Butter Sauce, a dish that's as flavorful as it is healthy. Perfectly seared fish fillets—choose from cod, halibut, or sea bass—achieve a crispy golden crust while staying tender and flaky inside. Bathed in a zesty lemon butter sauce infused with garlic, capers, and fresh parsley, this dish embodies the vibrant and wholesome flavors of Mediterranean cuisine. Ready in just 30 minutes, this easy yet elegant recipe is ideal for weeknight meals or special occasions. Serve it with a side of roasted vegetables or a refreshing quinoa salad for a balanced, nutrient-packed feast that will impress any palate. Keywords: Mediterranean diet, seared fish fillet, lemon butter sauce, healthy fish recipe, quick dinner ideas.

Nutriscore Rating: 57/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as cod, halibut, or sea bass)
• 3 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 tablespoons unsalted butter
• 2 pieces garlic cloves, minced
• 1 piece lemon, juiced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons capers, drained
• 1 teaspoon freshly grated lemon zest

Directions

Step 1

Pat the fish fillets dry with paper towels. Season both sides with salt and black pepper.

Step 2

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.

Step 3

Place the fish fillets in the skillet, presentation side down, and sear for about 3-4 minutes until golden brown.

Step 4

Carefully flip the fillets and continue cooking for an additional 3-4 minutes, or until the fish is cooked through and flakes easily with a fork. Remove the fish from the skillet and set aside on a plate. Tent with foil to keep warm.

Step 5

In the same skillet, reduce heat to medium. Add the remaining 1 tablespoon of olive oil and 2 tablespoons of butter.

Step 6

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

Step 7

Add the lemon juice, capers, and lemon zest, stirring to combine. Allow the sauce to simmer for 1-2 minutes.

Step 8

Remove the skillet from the heat and stir in the remaining 2 tablespoons of butter until melted and the sauce is smooth.

Step 9

Add the chopped parsley to the sauce and stir well to combine.

Step 10

Serve the fish fillets topped with the lemon butter sauce and garnish with extra parsley if desired.

Nutrition Facts

Serving size	(586.8g)

Amount per serving	% Daily Value*
Calories	1178.5

Total Fat 96.5g	0%
Saturated Fat 35.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 324mg	0%
Sodium 3036.9mg	0%
Total Carbohydrate 8.6g	0%
Dietary Fiber 1.6g	0%
Total Sugars 1.9g
Protein 77.8g	0%

Vitamin D 800IU	0%
Calcium 149.5mg	0%
Iron 2.8mg	0%
Potassium 1377.6mg	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: 71.5%

Protein: 25.6%

Carbs: 2.8%