Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Indulge in a light and zesty dining experience with our Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad. This delightful dish features perfectly seared white fish fillets paired with buttery herb-seasoned baby potatoes and a refreshing garden salad. With its quick preparation time of just 25 minutes, this meal is not only ideal for busy weeknights but also versatile enough for special occasions. Each bite bursts with fresh flavors from lemon and herbs, making it a nutritious option packed with lean protein and vibrant vegetables. Whether served as a light lunch or a hearty dinner, this dish will surely awaken your palate and leave you craving more.
- 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
- 1 cup mixed greens (spinach, arugula, spring mix)
- 1 tsp olive oil or butter
- 1 tsp olive oil
- 1 tsp dried parsley
- Salt & freshly ground pepper
- Lemon wedge for serving
- 1/2 cup chopped cucumber
- 1/2 cup chopped carrot
- 1 tbsp chopped red onion
- Pinch of salt and lemon juice
Instructions
- Boil halved baby potatoes in salted water for 10-12 minutes until tender. Drain and toss with olive oil, parsley, salt, and pepper.
- Heat olive oil in a skillet over medium-high heat. Season fish fillets with salt and pepper, then pan-sear for 3-4 minutes per side until golden brown and flaky.
- In a bowl, combine mixed greens, chopped cucumber, carrots, red onion, olive oil, and lemon juice. Toss to coat.
- Plate the fish alongside herbed potatoes and salad. Serve warm with lemon wedges.
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 2g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 75mg