Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad is a delightful and nutritious dinner option that brings a burst of fresh flavors to your table. This dish features tender, flaky white fish perfectly seared to golden perfection, accompanied by buttery herb-seasoned baby potatoes and a vibrant garden salad. Ideal for busy weeknights or special occasions, this meal is not only quick to prepare but also packed with essential nutrients. With its refreshing taste and easy preparation, it’s sure to become a family favorite.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Dinner
- Method: Pan-searing
- Cuisine: Mediterranean
Ingredients
Scale
- 12 white fish fillets (tilapia, cod, or sole)
- 1 cup baby potatoes, halved
- 1 cup mixed greens (spinach, arugula, spring mix)
- 1 cup chopped cucumber
- 1 cup chopped carrot
- 1 tsp olive oil
- 1 tsp dried parsley
- Salt & freshly ground pepper
- Lemon wedge for serving
Instructions
- Cook the Potatoes: Boil halved baby potatoes in salted water for 10-12 minutes until tender. Drain and toss with olive oil, dried parsley, salt, and pepper.
- Pan-Sear the Fish: Heat olive oil in a non-stick skillet over medium heat. Season fish fillets with salt and pepper. Sear each fillet for 3-4 minutes per side until golden brown and flaky.
- Toss the Salad: In a mixing bowl, combine mixed greens, cucumber, carrots, and red onion. Dress lightly with olive oil and lemon juice.
- Plate: Arrange the pan-seared fish next to herbed baby potatoes on each plate and add a generous portion of garden salad. Serve warm with lemon wedges.
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 2g
- Sodium: 250mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 5g
- Protein: 21g
- Cholesterol: 50mg