Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Enjoy a delightful and healthy dinner with Pan-Seared White Fish accompanied by Herbed Baby Potatoes and a refreshing Garden Salad. This light dish features perfectly seared white fish fillets that are tender and flaky, paired with buttery herb-seasoned baby potatoes that add comfort to your meal. The garden salad bursts with fresh, crunchy vegetables, making it an ideal choice for weeknight dinners, gatherings, or meal prepping. Quick to prepare in just 25 minutes, this recipe is both nutritious and versatile, allowing you to customize ingredients based on your preferences.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Dinner
- Method: Pan-searing
- Cuisine: American
Ingredients
Scale
- 12 white fish fillets (tilapia, cod, or sole)
- 1 cup baby potatoes, halved
- 1 tsp olive oil for the fish
- Salt & freshly ground pepper for the fish
- Lemon wedge for serving
- 1 cup mixed greens (spinach, arugula, spring mix)
- ½ cup chopped cucumber
- ½ cup chopped carrot
- 1 tbsp chopped red onion
- 1 tsp olive oil for the potatoes
- 1 tsp dried parsley
- Salt & pepper, to taste
- Pinch of salt and lemon juice
Instructions
- Boil baby potatoes until tender (10-12 minutes). Drain and toss with olive oil, dried parsley, salt, and pepper.
- Heat olive oil in a skillet over medium-high heat. Season fish fillets with salt and pepper. Sear for 3-4 minutes per side until golden brown.
- In a mixing bowl, combine mixed greens, cucumber, carrot, and red onion. Dress with olive oil and lemon juice right before serving.
- Plate the pan-seared fish alongside herbed potatoes and garden salad. Serve with a lemon wedge for added freshness.
Nutrition
- Serving Size: 1 plate (approximately 400g)
- Calories: 350
- Sugar: 3g
- Sodium: 250mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 75mg