Healthy White Fish Dinner Recipe with Lemon Garlic Pan Sauce
Ingredients
- 4 white fish fillets (cod, haddock, or tilapia), about 6 oz each
- 2 tablespoons olive oil (for cooking the fish)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Juice of 1 fresh lemon
- 1 cup cherry tomatoes, halved
- 3 cloves garlic, minced
- 1/2 cup low-sodium chicken or vegetable broth
- 1 tablespoon capers (optional)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon olive oil (for the pan sauce)
Instructions
- Remove fish fillets from the fridge 10 minutes before cooking. Pat completely dry with paper towels.
- Mix garlic powder, smoked paprika, salt, and pepper. Rub evenly over both sides of each fillet.
- Heat a large skillet over medium-high heat. Add 2 tablespoons olive oil and let it get hot and shimmering.
- Place fillets gently in the pan. Cook without moving for 3 to 4 minutes until golden on the bottom.
- Flip carefully with a wide spatula. Cook another 3 minutes. Remove fish to a plate and cover loosely with foil.
- Lower heat to medium. In the same pan, add 1 tablespoon olive oil and minced garlic. Stir for 30 seconds.
- Add cherry tomatoes. Cook 2 to 3 minutes until softened. Add broth, lemon juice, and capers if using. Let bubble and reduce for 2 minutes.
- Return fish to the pan. Spoon sauce over fillets. Warm together on low for 1 to 2 minutes.
- Scatter fresh parsley over the top and serve immediately.
Notes
Always pat your fish completely dry before it hits the pan — surface moisture is the main reason fish steams instead of sears and ends up sticking or falling apart.