Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad is a delightful and refreshing meal that’s perfect for any occasion. This recipe features perfectly seared white fish fillets, complemented by buttery herbed baby potatoes and a crisp garden salad. Each bite offers a celebration of fresh flavors and wholesome ingredients, making it an excellent choice for those seeking light yet satisfying dining options. In just 25 minutes, you can create a nutritious dish that not only pleases the palate but also supports a healthy lifestyle.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Main
- Method: Pan-searing
- Cuisine: Mediterranean
Ingredients
Scale
- 12 white fish fillets (tilapia, cod, or sole)
- 1 cup baby potatoes, halved
- 1 tsp olive oil
- Salt & freshly ground pepper
- Lemon wedge for serving
- 1 tsp olive oil
- 1 tsp dried parsley
- 1 cup mixed greens (spinach, arugula, spring mix)
- ½ cup chopped cucumber
- ½ cup chopped carrot
- 1 tbsp chopped red onion
- Optional: feta, olives, or vinaigrette
- Pinch of salt and lemon juice
Instructions
- Cook the Potatoes: Boil baby potatoes in salted water until tender (10-12 minutes). Drain and toss with olive oil, dried parsley, salt, and pepper.
- Pan-Sear the Fish: Heat olive oil in a skillet over medium-high heat. Season fish with salt and pepper. Sear for 3-4 minutes per side until golden brown and flaky.
- Toss the Salad: In a bowl, combine mixed greens, cucumber, carrots, and red onion. Dress with olive oil and lemon juice; add salt to taste.
- Plate: Serve the fish alongside herbed potatoes and garden salad. Enjoy warm!
Nutrition
- Serving Size: 1 fillet of fish with potatoes and salad (approximately 275g)
- Calories: 350
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 70mg