Mediterranean Diet Simple Pan-Fried Fish
Brighten up your dinner table with this Mediterranean Diet Simple Pan-Fried Fish, a wholesome, 20-minute recipe that’s as easy as it is flavorful. Made with fresh fish fillets, cooked to golden perfection in heart-healthy olive oil, and seasoned with a fragrant blend of garlic powder, oregano, and a hint of fresh lemon, this dish captures the essence of Mediterranean cuisine. The finishing touches of vibrant parsley and lemon wedges add a fresh pop of color and zest that elevate this dish to something truly special. Perfect for a healthy weeknight dinner or a light entertaining option, this quick and nutritious recipe pairs beautifully with a side of roasted vegetables, quinoa, or a simple green salad to complete your Mediterranean-inspired menu.
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Ingredients
- 4 pieces Fresh fish fillets
- 3 tablespoons Olive oil
- 1 unit Lemon
- 2 tablespoons Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Dried oregano
Directions
Step 1
Rinse and pat dry the fish fillets with paper towels.
Step 2
In a small bowl, combine the salt, ground black pepper, garlic powder, and dried oregano.
Step 3
Sprinkle this seasoning mixture evenly on both sides of the fish fillets.
Step 4
Heat the olive oil in a large non-stick skillet over medium-high heat.
Step 5
Once the oil is hot, carefully place the fish fillets in the skillet.
Step 6
Cook the fish for 3-4 minutes on each side, or until the flesh is opaque and easily flakes with a fork.
Step 7
While the fish is cooking, cut the lemon in half. Squeeze the juice from one half over the fish as it cooks, and slice the other half into wedges for serving.
Step 8
Chop the fresh parsley finely and set aside.
Step 9
Once the fish is cooked through, remove it from the skillet and transfer to a serving plate.
Step 10
Garnish the fish with freshly chopped parsley and serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | (513.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1229.5 |
| Total Fat 90.3g | 0% |
| Saturated Fat 18.6g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 280mg | 0% |
| Sodium 1423.8mg | 0% |
| Total Carbohydrate 7.6g | 0% |
| Dietary Fiber 2.3g | 0% |
| Total Sugars 1.6g | |
| Protein 89.2g | 0% |
| Vitamin D 1800IU | 0% |
| Calcium 116.8mg | 0% |
| Iron 3.4mg | 0% |
| Potassium 1704.1mg | 0% |
Source of Calories