Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Indulge in a light and zesty dinner with Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad. This dish features flaky white fish fillets, perfectly seared to golden perfection, paired with buttery herb-seasoned baby potatoes and a refreshing garden salad. Ideal for everything from busy weeknights to casual gatherings, this meal is not only delicious but also promotes clean eating, making it a perfect choice for health-conscious individuals. The vibrant flavors of lemon and fresh herbs elevate each bite, ensuring a delightful dining experience that’s both satisfying and nutritious.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Main
- Method: Frying
- Cuisine: Seafood
Ingredients
Scale
- 12 white fish fillets (tilapia, cod, or sole)
- 1 cup baby potatoes, halved
- 1 tsp olive oil or butter
- Salt & freshly ground pepper
- Lemon wedge for serving
- 1 tsp olive oil
- 1 tsp dried parsley
- 1 cup mixed greens (spinach, arugula, spring mix)
- ½ cup chopped cucumber
- ½ cup chopped carrot
- 1 tbsp chopped red onion
- Pinch of salt and lemon juice
Instructions
- Cook the Potatoes: Boil halved baby potatoes in salted water until tender (10-12 minutes). Drain and toss with olive oil, dried parsley, salt, and pepper.
- Pan-Sear the Fish: Heat olive oil in a skillet over medium heat. Season fish fillets with salt and pepper. Sear for 3-4 minutes per side until golden brown.
- Toss the Salad: In a mixing bowl, combine mixed greens, chopped cucumber, carrots, and red onion. Dress lightly with olive oil and lemon juice.
- Plate and Serve: Arrange seared fish alongside herbed potatoes on plates; add salad and serve warm with extra lemon wedges.
Nutrition
- Serving Size: 1 fillet (120g)
- Calories: 310
- Sugar: 2g
- Sodium: 220mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 20g
- Cholesterol: 60mg