Soy-Free Pan-Seared Fish Fillet
Elevate your dinner menu with this Soy-Free Pan-Seared Fish Fillet, a simple yet flavorful dish perfect for a quick and healthy meal. Featuring tender, flaky fish fillets like cod, haddock, or tilapia, this recipe is seasoned with a zesty blend of garlic powder, paprika, and freshly squeezed lemon juice. The fillets are seared to golden perfection in olive oil, creating a crisp exterior that beautifully contrasts with the melt-in-your-mouth texture inside. Finished with a sprinkle of fresh parsley and lemon zest, this dish is not only gluten-free and soy-free but also low-carb and loaded with bright, citrusy flavor. Ready in just 20 minutes, this recipe is ideal for weeknight dinners and pairs wonderfully with steamed vegetables, quinoa, or a fresh salad.
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Ingredients
- 4 pieces Fish fillets (such as cod, haddock, or tilapia)
- 1 whole Lemon
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Fresh parsley
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels.
Step 2
Zest the lemon, then cut it in half and juice one half, setting aside the juice and zest.
Step 3
In a small bowl, mix together the garlic powder, paprika, black pepper, and salt.
Step 4
Rub the spice mixture evenly over both sides of the fish fillets.
Step 5
Heat olive oil in a large skillet over medium-high heat.
Step 6
Once the oil is shimmering, add the fish fillets to the pan.
Step 7
Cook the fillets for about 3-4 minutes on the first side, then gently flip them over.
Step 8
Continue cooking on the second side for 3-4 minutes until the fish is opaque and flakes easily with a fork.
Step 9
Remove the fillets from the pan and squeeze the lemon juice over them.
Step 10
Sprinkle the lemon zest and chopped fresh parsley on top before serving.
Step 11
Serve the pan-seared fish fillets immediately, garnished with additional lemon wedges if desired.
Nutrition Facts
| Serving size | (502.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 648.2 |
| Total Fat 32.5g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 1429.5mg | 0% |
| Total Carbohydrate 9.5g | 0% |
| Dietary Fiber 2.8g | 0% |
| Total Sugars 1.7g | |
| Protein 81.7g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 118.8mg | 0% |
| Iron 2.8mg | 0% |
| Potassium 1409.7mg | 0% |
Source of Calories