Longing for some zesty seafood, but nothing quite too fishy? Something light, but not too boring? Introducing the Savory Lemon White Fish fillets recipe. It’s bold. It’s daring. And it’s simple. Sound too good to be true? It’s not.
Grab a fresh white fish fillet on sale or splurge on your favorite. Haddock, sole, hake, or cod are all delicious. And flounder and halibut, too. This lemony, healthy white fish recipe is versatile and accommodating, and only demands the slightest bit of effort on your part. Apart from the fish, the only ingredients you’ll need are the easy, on-hand staples of olive oil, salt, pepper, and, of course, lemon.
White fish is a nutritious part of a healthy diet, but it is often overshadowed by other varieties of seafood such as salmon and mackerel. White fish is an good source of omega-3 fatty acids, and it contributes to lowered blood pressure, lowered cholesterol, and weight loss. It’s a healthy source of lean protein and a perfect centerpiece of a healthy, delicious entree.
Saute until browned and serve with remaining juices from the pan. Toss a ready-made salad on the side, if you like, and maybe some brown rice, and you have yourself a light, but satisfying lemony white fish sensation. Bring on dinnertime asap, because you are ready!
Yields: 4 servings | Calories: 197 | Total Fat: 12 g | Saturated Fat: 2 g | Trans Fat: 0 g | Sodium: 223 mg | Cholesterol: 56 mg | Carbohydrates: 1 g | Fiber: 0 g | Sugars: 0 g | Protein: 21 g | SmartPoints (Freestyle): 5 |
- 4 ( 4 to 6 ounces) cod, halibut, or flounder
- 3 tablespoons olive oil, divided
- 1/4 teaspoon kosher or sea salt
- 1/4 teaspoon freshly ground black pepper
- 2 lemons, one cut in halves, one cut in wedges
- Allow the fish to sit in a bowl at room temperature for 10- 15 minutes.
- Rub one tablespoon olive oil and sprinkle salt and pepper on both sides of each fillet. Place a skillet or sauté pan over medium-heat and add two tablespoons olive oil. When the oil is hot and shimmering, but not smoking, after about one minute, add the fish. Cook for two to three minutes on each side, so that each side is browned and the fish is cooked through.
- Squeeze both lemon halves over the fish and remove from the heat. If there is any lemon juice left in the pan, pour it over the fish to serve. Serve with lemon wedges.
- Tip: Make this into a meal by tossing arugula, baby kale, or other lettuce greens in lemon juice, olive oil, salt and pepper and having as a side salad.
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