🍳DailyRecipes
High Protein

Simple Pan Seared Lemon Herb White Fish

This light and healthy white fish recipe is a perfect way to enjoy a high protein meal any day of the week.

By Daily Recipes Book· 🌍 American· July 24, 2026
Simple Pan Seared Lemon Herb White Fish
dailyrecipesbook.com
Prep
5 minutes
Cook
8 minutes
Total
13 minutes
Serves
2

When the weather warms up, I love turning to white fish for a quick and satisfying dinner. It cooks so fast and feels much lighter than heavier meats while still giving you plenty of protein to keep you going through the day.

My biggest tip is to make sure your pan is nice and hot before you add the fish. This creates a beautiful crust and ensures the delicate fillets do not stick to your skillet.

Ingredients

  • 2 white fish fillets like cod or tilapia
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste
  • 1 fresh lemon, sliced into rounds
  • 2 tablespoons chopped fresh parsley

Instructions

  1. 1

    Pat the fish fillets dry with a paper towel and season both sides with salt, pepper, garlic powder, and oregano.

  2. 2

    Heat the olive oil and butter in a large skillet over medium high heat.

  3. 3

    Once the butter is melted and bubbling, carefully place the fish in the pan.

  4. 4

    Cook for 3 to 4 minutes on the first side without moving it so it develops a nice golden color.

  5. 5

    Gently flip the fillets and cook for another 3 minutes until the fish is opaque and flakes easily with a fork.

  6. 6

    Top with fresh lemon slices and a sprinkle of parsley before serving immediately.

💡 Tips

Serve this fish alongside a fresh garden salad or some steamed green beans for a complete meal. You can store any leftovers in an airtight container in the fridge for up to two days, but it tastes best when served fresh.

#high protein#healthy#dinner#gluten free#quick

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