Pan-seared Whitefish Recipe Is the Fastest High-Protein Dinner Ever (7 Ingredients, 10 Minutes) by 30Seconds Food
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Fish is the perfect ingredient to include in a healthy diet eating plan. Not only is fish high in protein, but it is quick and easy to prepare for lunch or dinner. This pan-seared whitefish recipe is seasoned perfectly, tastes amazing and is on the table in about 10 minutes! Plus, you get all the health benefits of protein!
To make this low-carb, pan-seared fish recipe you only need seven simple ingredients from your fridge, pantry and spice rack. Here is what you need to grab to make this simple high-protein seafood dinner tonight: whitefish fillets (check out the health benefits of fish), smoked paprika, lemon-pepper seasoning, garlic powder, onion powder, parsley flakes and either butter or olive oil (of use a combination of both).
You can use whatever type of whitefish you like for this seafood recipe. Orange roughy, tilapia, halibut, walleye, catfish and cod are good choices.
These flaky, juicy fish fillets are a wonderful high-protein budget dinner served over rice or your favorite grain. Add a vegetable or salad, and this is one meal that will have them running to the dinner table.
Cuisine: American
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
- 4 fillets whitefish fillets, patted dry (tilapia, halibut, cod, orange roughy, etc.)
- 2 teaspoons smoked paprika
- 2 teaspoons lemon pepper seasoning
- 1 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1 teaspoon parsley flakes
- 2 tablespoons butter or olive oil (or a combination)
Here's how to make it:
- Stir together the smoked paprika, lemon pepper seasoning, garlic powder, onion powder and parsley flakes in a small bowl.
- Pat the fish dry with paper towels. Season to taste with salt and black pepper, then sprinkle on the seasoning blend on both sides.
- Heat the butter or olive oil in a skillet over medium-high heat. (You could use a grill pan for this recipe.) Add the fish and cook for about 3 minutes per side, depending on thickness, until cooked through. The fish should flake easily with a fork. Serve with lime, orange or lime wedges on the side, if desired.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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