This pan-seared and baked white fish fillet drizzled with a rich lemon garlic butter sauce and fresh herbs offers a quick, high-protein, low-carb meal ideal for healthy dinners.

Ingredients

• 4 (6 oz) white fish fillets (cod, halibut, sea bass, or tilapia)

• 2 tbsp olive oil

• 3 tbsp unsalted butter, melted

• 3 cloves garlic, minced

• 2 tbsp fresh lemon juice

• 1 tsp lemon zest

• 1/2 tsp paprika or Cajun seasoning

• 1/2 tsp onion powder

• Salt and freshly cracked black pepper, to taste

• 2 tbsp fresh parsley, finely chopped

• 1 lemon, sliced into wheels (for serving)

Cooking Instructions

1. Prep the Fish: Pat the fish fillets completely dry with paper towels. Season both sides evenly with paprika, onion powder, salt, and black pepper.

2. Sear the Fillets: Heat olive oil in a large oven-safe skillet over medium-high heat. Add the fillets and sear for 2–3 minutes per side until light golden brown.

3. Add Garlic Lemon Butter: In a small bowl, whisk together melted butter, minced garlic, lemon juice, and lemon zest. Pour the sauce evenly over the fillets in the skillet.

4. Bake to Finish: Transfer skillet to a preheated oven at 400°F (200°C) and bake for 6–8 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

5. Garnish & Serve: Spoon the warm lemon garlic butter over the fillets, garnish with fresh parsley and lemon slices, and serve hot.

Nutritional Information (Per Serving)

• Servings: 4

• Serving Size: 1 fillet (~6 oz) with sauce

Nutrients	Amount Per Serving	% Daily Value
Calories	245 kcal	—
Total Fat	14 g	18%
Saturated Fat	6 g	30%
Cholesterol	75 mg	25%
Sodium	310 mg	13%
Total Carbohydrates	2 g	1%
Dietary Fiber	0.5 g	2%
Sugars	0.5 g	—
Protein	28 g	56%

Related Questions & Expert Tips

1. What is the best type of fish to use for this recipe?

Firm white fish species such as cod, halibut, mahi-mahi, sea bass, or haddock hold up best during searing and baking. Thinner fillets like tilapia or sole cook faster, so reduce the baking time by 2–3 minutes to avoid drying them out.

2. How do I prevent the fish from sticking to the pan?

Ensure the pan and oil are thoroughly hot before adding the fish, and make sure to pat the fillets completely dry with paper towels before seasoning. Avoid moving the fillets for the first 2 minutes so a proper crust forms.

3. Can I make this dish dairy-free or keto-friendly?

This recipe is naturally low-carb and keto-friendly (only 2g net carbs per serving). To make it dairy-free or paleo, swap the butter for extra virgin olive oil or clarified ghee.

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