Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Indulge in a delightful and nutritious meal with Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad. This light and zesty dinner features tender white fish fillets, perfectly seared to golden perfection, paired with buttery herb-seasoned baby potatoes and a refreshing garden salad bursting with crunchy vegetables. The added splash of lemon elevates the flavors, making this dish ideal for family dinners, casual gatherings, or meal prep. With quick preparation and a vibrant presentation, it’s not just a meal—it’s an experience you’ll love sharing.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Main
- Method: Pan-Seared
- 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)
- ½ cup chopped cucumber
- ½ cup chopped carrot
- Olive oil
- Lemon wedges
- Fresh herbs (parsley or dill)
Instructions
- Boil baby potatoes in salted water for 10-12 minutes until tender. 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 each side for about 3-4 minutes until golden brown.
- In a mixing bowl, combine mixed greens, chopped cucumber, carrots, and red onion. Dress with olive oil and lemon juice.
- Plate the fish alongside herbed potatoes and garden salad. Serve warm with lemon wedges.
Nutrition
- Serving Size: 1 plate (approx. 300g)
- Calories: 360
- Sugar: 3g
- Sodium: 200mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 25g
- Cholesterol: 70mg