Name: Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 12 white fish fillets (tilapia, cod, or sole); 1 cup baby potatoes, halved; 1 tsp olive oil; Salt & freshly ground pepper; Lemon wedge for serving; 1 tsp olive oil for potatoes; 1 tsp dried parsley; 1 cup mixed greens (spinach, arugula, spring mix); 1/2 cup chopped cucumber; 1/2 cup chopped carrot; 1 tbsp chopped red onion; Pinch of salt and lemon juice

Description

Indulge in a delightful and nourishing meal with Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad. This vibrant dish combines flaky white fish, buttery herbed potatoes, and a refreshing salad for a balanced dinner that’s as pleasing to the eye as it is to the palate. Perfect for busy weeknights or special occasions, the recipe is quick to prepare, taking only 25 minutes from start to finish. Light yet satisfying, each bite brings an explosion of fresh flavors that will leave you craving more. Plus, it’s customizable—feel free to mix and match your favorite vegetables and herbs for added creativity!

Ingredients

Scale

12 white fish fillets (tilapia, cod, or sole)
1 cup baby potatoes, halved
1 tsp olive oil
Salt & freshly ground pepper
Lemon wedge for serving
1 tsp olive oil for potatoes
1 tsp dried parsley
1 cup mixed greens (spinach, arugula, spring mix)
1/2 cup chopped cucumber
1/2 cup chopped carrot
1 tbsp chopped red onion
Pinch of salt and lemon juice

Instructions

Cook the Potatoes: Boil halved baby potatoes for 10-12 minutes until tender. Drain and toss with olive oil, dried parsley, salt, and pepper.
Pan-Sear the Fish: Heat olive oil in a skillet over medium heat. Season fish fillets with salt and pepper. Sear for 3-4 minutes on each side until golden brown.
Toss the Salad: In a bowl, combine mixed greens, cucumber, carrots, and red onion. Drizzle with olive oil and lemon juice; add salt to taste.
Plate: Serve fish alongside herbed potatoes and garden salad.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main
Method: Pan-Seared
Cuisine: American

Nutrition

Serving Size: 1 fish fillet (85g), ¼ cup herbed potatoes (40g), 1 cup salad (50g)
Calories: 270
Sugar: 2g
Sodium: 300mg
Fat: 10g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 27g
Fiber: 5g
Protein: 24g
Cholesterol: 55mg

Keywords: Consider adding different herbs like rosemary or thyme to the potatoes for variety. Serve with whole grain bread to soak up any delicious juices.