Pan Seared Fish Fillet – Full Recipe Guide
📖 Description
Pan-seared fish fillet is a quick, elegant dish made by lightly seasoning fish fillets and searing them in a hot skillet until the exterior is crispy and golden, while the inside stays tender and flaky. Finished with lemon, garlic, and herbs, it’s a restaurant-quality meal made in under 20 minutes!
📝 Ingredients for Pan Seared Fish Fillet
| Ingredient | Quantity |
|---|---|
| White fish fillets (tilapia, cod, snapper, haddock, etc.) | 2 fillets (6–7 oz each) |
| Salt & black pepper | To taste |
| Paprika (optional) | ½ tsp |
| Garlic powder | ½ tsp |
| Olive oil | 2 tbsp |
| Unsalted butter | 1 tbsp |
| Garlic (minced) | 2–3 cloves |
| Fresh lemon juice | 1–2 tbsp |
| Fresh parsley or dill | 1–2 tbsp chopped |
| Lemon wedges (for serving) | As needed |
🍳 Instructions
-
Prep Fillets
Pat fish dry with paper towel. Season both sides with salt, pepper, garlic powder, and paprika. -
Heat Pan
Over medium-high heat, add olive oil to a skillet until shimmering. -
Sear Fish
Place fillets skin-side down (if skin on) or presentation side down. Cook undisturbed for 3–4 minutes, until edges turn opaque and bottom is golden. -
Flip & Finish Cooking
Gently flip. Add butter and minced garlic to pan. Cook another 2–3 minutes, spooning the garlicky butter over the fish. -
Add Lemon & Herbs
Squeeze fresh lemon juice and sprinkle herbs over top. Remove from heat. -
Serve
Plate immediately with extra pan sauce and lemon wedges.
🍽️ Servings
– Serves 2 people
– Easily doubled for a family meal
💡 Notes
-
Perfect fish: cod, halibut, mahi-mahi, tilapia, haddock, sea bass.
-
Thoroughly drying the fish = best golden crust.
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Mix up flavors with Cajun, Italian, or chili-lime seasonings.
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Don’t overcrowd the pan — sear in batches if necessary.
✅ Tips for Success
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Use a heavy skillet (cast-iron is ideal).
-
Let oil get hot before adding fish.
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For fragile fillets, use a fish spatula to flip.
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Fish is done when it flakes easily and turns opaque throughout (~145°F internal temp).
⚖️ Approximate Nutritional Info (per serving)
Values vary slightly by type of fish used
| Nutrient | Amount |
|---|---|
| Calories | 250–300 kcal |
| Protein | 28–32 g |
| Fat | 15–18 g |
| Carbohydrates | <2 g |
| Omega-3 fats | High |
| Sodium | 200–300 mg |
💚 Benefits
-
High in lean protein
-
Great source of omega-3 fatty acids (heart & brain health)
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Quick, low-carb, and suitable for keto & Mediterranean diets
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Elegant enough for entertaining, easy enough for weeknights
❓ Frequently Asked Questions
Q: Can I use frozen fish?
A: Yes — thaw completely and pat dry before searing.
Q: What if my fish sticks to the pan?
A: The fish will naturally release once it forms a crust. Don’t move it too early!
Q: Can I make this dairy-free?
A: Skip the butter and use all olive oil (or coconut oil).
Q: What can I serve it with?
A: Lemon rice, sautéed veggies, mashed potatoes, quinoa, salad, or garlic bread.
