Paleo Simple Pan-Fried Fish
Elevate your weeknight dinners with this Paleo Simple Pan-Fried Fish recipe that’s as healthy as it is delicious. Perfectly seared white fish fillets, such as cod, tilapia, or haddock, are seasoned with a blend of sea salt, garlic powder, and black pepper for a simple yet flavorful dish. For a light and crispy texture, an optional dusting of coconut flour adds a paleo-friendly twist. The fish is pan-fried to golden perfection in heart-healthy olive oil, then brightened with a squeeze of fresh lemon juice and a garnish of chopped parsley. Ready in just 20 minutes, this gluten-free and grain-free recipe is ideal for busy weeknights or a light, elegant meal. Pair it with steamed vegetables or a fresh salad, and enjoy a restaurant-quality dish right at home!
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Ingredients
- 4 pieces white fish fillets (such as cod, tilapia, or haddock)
- 2 tablespoons olive oil
- 1 lemon
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 teaspoon garlic powder
- 2 tablespoons coconut flour (optional for a light coating)
Directions
Step 1
1. Pat the fish fillets dry with paper towels to remove excess moisture. This will help the fillets to crisp up nicely during cooking.
Step 2
2. If using for a light coating, lightly dust each fillet on both sides with coconut flour and shake off any excess.
Step 3
3. Season both sides of the fish fillets with sea salt, black pepper, and garlic powder. Adjust seasoning according to your taste preferences.
Step 4
4. Heat olive oil in a large non-stick skillet over medium-high heat. The pan is ready when the oil shimmers and a small drop of water sizzles.
Step 5
5. Carefully add the fish fillets to the skillet. Cook without moving the fillets for 3-4 minutes on the first side, until the edges are opaque and the bottom is golden brown.
Step 6
6. Flip the fillets gently using a spatula and cook for another 3-4 minutes on the other side, or until the fish is just cooked through and flakes easily with a fork.
Step 7
7. While the fish is cooking, finely chop the fresh parsley and cut the lemon into wedges.
Step 8
8. Once the fish is cooked, remove it from the skillet and place on a plate. Squeeze fresh lemon juice over the fillets and garnish with chopped parsley before serving.
Step 9
9. Serve the pan-fried fish immediately with additional lemon wedges on the side for extra flavor.
Nutrition Facts
| Serving size | (517.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 705.0 |
| Total Fat 34.1g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 2584.2mg | 0% |
| Total Carbohydrate 17.9g | 0% |
| Dietary Fiber 7.8g | 0% |
| Total Sugars 2.8g | |
| Protein 84.5g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 125.1mg | 0% |
| Iron 3.4mg | 0% |
| Potassium 1473.4mg | 0% |
Source of Calories