Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Indulge in a delightful and nutritious meal with Pan-Seared White Fish accompanied by Herbed Baby Potatoes and a vibrant Garden Salad. This dish is not only quick to prepare—taking just 25 minutes—but also bursting with fresh flavors that will tantalize your taste buds. The flaky fish pairs beautifully with seasoned baby potatoes, while the garden salad adds a refreshing crunch. Perfect for busy weeknights or special occasions, this meal is versatile, healthy, and sure to impress.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 4
- Category: Main
- Method: Pan-Searing
- Cuisine: American
Ingredients
Scale
- 12 white fish fillets (tilapia, cod, or sole)
- 1 cup baby potatoes, halved
- 1 cup mixed greens (spinach, arugula, spring mix)
- 1/2 cup chopped cucumber
- 1/2 cup chopped carrot
- 1 tsp olive oil or butter
- 1 tsp olive oil
- 1 tsp dried parsley
- Salt & freshly ground pepper
- Lemon wedge for serving
Instructions
- Boil baby potatoes in salted water for 10-12 minutes until tender. Drain and toss with olive oil, parsley, salt, and pepper.
- Heat olive oil in a skillet over medium heat. Season fish fillets with salt and pepper, then pan-sear for 3-4 minutes on each side until golden and flaky.
- In a mixing bowl, combine mixed greens, cucumber, carrot, and red onion. Dress lightly with olive oil and lemon juice.
- Plate the seared fish alongside herbed potatoes and the salad. Serve warm with lemon wedges.
Nutrition
- Serving Size: 1 fish fillet with potatoes and salad (250g)
- Calories: 360
- Sugar: 3g
- Sodium: 490mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 75mg