Quick Pan-fried Fish Recipe With Creamy Lemon Dill Sauce (10 Minutes, 8 Ingredients) High Protein Recipes Menopause Recipes Seafood Dinner Low Carb Recipes Gluten-free Low Sugar Recipes

Fish cooks fast, which makes it an ideal choice for busy days. This easy pan-fried fish recipe has a simple lemon and dill sauce and is ready in about 10 minutes. Who wouldn't love that? Plus, fish is high in protein and one of the best foods you can eat during menopause and perimenopause. 

Photo credit: all photos under license from BigStock

This pan-fried fish recipe has just a few simple ingredients: fish fillets (read about the health benefits of fish), dried Italian seasoning, flour, plain yogurt, light mayonnaise, lemon juice and chopped fresh dill. The fish fillets are seasoned with salt, black pepper and Italian seasoning before being dusted in flour. The fish is pan-fried until golden, tender and juicy. 

Serve this fish with a simple dill sauce made with healthy yogurt, light mayonnaise (or use more yogurt), fresh lemon juice and chopped fresh dill from the garden.

Use whatever fish you like for this healthy high-protein seafood dinner. Here are some ideas:

• sole
• salmon
• tilapia
• cod
• trout
• haddock
• halibut
• catfish
• walleye

Serve this healthy fish recipe with a vegetable, grain or your favorite side dishes. If you're a tarter sauce person, try these homemade tartar sauce recipes. More a remoulade fan? Here's an easy remoulade recipe.

Cuisine: American
Prep Time: 5 minutes
Cook Time: 4 to 8 minutes
Total Time: 9 to 13 minutes
Servings: 4

Ingredients

• 2 tablespoons olive oil
• 4 fish fillets (tilapia, sole, halibut, cod, salmon, haddock, etc.)
• 1 teaspoon Italian seasoning
• 1/4 cup flour (or gluten-free flour)

Dill Sauce

• 1/2 cup plain yogurt
• 1/4 cup light mayonnaise
• 1 teaspoon lemon juice
• 1 teaspoon chopped fresh dill

Here's how to make it: 

1. Season the fish fillets with salt and pepper. Sprinkle with the Italian seasoning. Put the flour in a shallow bowl.
2. Heat the olive oil in a skillet. Lightly dust the seasoned fish with the flour. Cook in the hot oil until golden on both sides and cooked through, about 2 to 4 minutes per side depending on how thick the fish is.
3. To make the sauce, combine the yogurt, mayonnaise, lemon juice and dill. Season with salt and pepper. Stir to combine. Serve with the fish. (Instead of fresh dill, you could use any fresh herbs you have on hand. If you're not a sauce person, omit it. The fish is still delicious without it.)

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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