Whole30 Pan-Seared Fish Fillet

Elevate your weeknight dinners with this Whole30 Pan-Seared Fish Fillet, a quick, nutritious, and flavor-packed dish that comes together in just 25 minutes. Featuring tender, flaky fish fillets seasoned with sea salt, garlic powder, and black pepper, this recipe is a delightful blend of simplicity and elegance. The golden-brown sear on the fillets is perfectly complemented by a zesty lemon herb sauce made with freshly chopped parsley, tart capers, and bright lemon zest and juice. Cooked in heart-healthy olive oil, this dish embodies clean eating at its finest and adheres to Whole30 guidelines without skimping on flavor. Easy to prepare, yet impressive enough to serve for guests, these fillets pair beautifully with simple sides like roasted vegetables or cauliflower rice. With its quick prep time and vibrant, fresh flavors, this recipe is destined to become a staple in your healthy meal rotation.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces skinless fish fillet (such as cod or tilapia)
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 2 tablespoons fresh parsley, chopped
• 1 whole lemon
• 1 tablespoon capers

Directions

Step 1

Pat the fish fillets dry with a paper towel to remove excess moisture, which helps in better searing.

Step 2

Season both sides of the fillets generously with sea salt, black pepper, and garlic powder.

Step 3

Heat a large skillet over medium-high heat and add the olive oil.

Step 4

Once the oil is shimmering, carefully place the fish fillets in the skillet. Do not overcrowd the pan.

Step 5

Cook the fish for about 3-4 minutes on each side until golden brown and cooked through. The fish should easily flake with a fork.

Step 6

While the fish is cooking, prepare the lemon herb sauce: Zest the lemon, then cut it in half and juice it.

Step 7

In a small bowl, combine the lemon zest, lemon juice, chopped parsley, and capers. Stir to mix well.

Step 8

Once the fish is done, remove it from the heat and transfer the fillets to a serving platter.

Step 9

Drizzle the warm fish fillets with the lemon herb sauce.

Step 10

Serve immediately with extra lemon wedges on the side if desired.

Nutrition Facts

Serving size	(509.9g)

Amount per serving	% Daily Value*
Calories	609.6

Total Fat 31.2g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 2774.4mg	0%
Total Carbohydrate 8.2g	0%
Dietary Fiber 2.6g	0%
Total Sugars 1.6g
Protein 71.5g	0%

Vitamin D 800IU	0%
Calcium 87.9mg	0%
Iron 2.7mg	0%
Potassium 1381.2mg	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: 46.8%

Protein: 47.7%

Carbs: 5.5%