Pan-Seared White Fish with Parsley Potatoes
Flaky white fish fillets lightly pan-seared to perfection, served with delicate boiled potatoes seasoned simply with fresh parsley and butter for a light yet satisfying German-inspired meal.
- Prep: 8 min
- Cook: 12 min
- Total: 20 min
- Servings: 4
- Cuisine: German
- Difficulty: Easy
- Cost: $4.25/serving
Dietary
- Gluten-Free
- Nut-Free
- Low-Residue
- Pescatarian
- High-Protein
- Low-Sugar
Tags
- sauté
- quick
- healthy
- fresh
Ingredients
- 1.5 pound white fish fillet
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoon vegetable oil
- 2 pound Russet potato (peeled, diced into 1-inch cubes)
- 3 tablespoon unsalted butter
- 2 tablespoon fresh parsley (finely minced)
- 1 tablespoon lemon juice (fresh)
Instructions
- Place diced Russet potatoes in a medium saucepan and cover with cold water by 1 inch. Add 1/4 teaspoon salt. Bring to a boil over high heat, then reduce heat to medium-low and simmer until very tender, about 10-12 minutes.
- While potatoes cook, pat white fish fillets dry with paper towels. Season both sides with remaining 1/4 teaspoon salt and black pepper.
- Heat vegetable oil in a large non-stick skillet over medium-high heat. Once shimmering, carefully add fish fillets to the skillet. Cook for 3-5 minutes per side, depending on thickness, until fish is opaque and flakes easily with a fork.
- Drain cooked Russet potatoes thoroughly. Return to the hot saucepan and add unsalted butter and finely minced fresh parsley. Toss gently to coat. Season with additional salt and pepper to taste, if desired.
- Serve pan-seared white fish immediately with the parsley potatoes. Drizzle fish with fresh lemon juice.
Notes
Using a non-stick skillet is key for perfectly seared fish that doesn't stick. Ensure the potatoes are well-drained to avoid watery parsley potatoes.
Nutrition (per serving)
- Calories: 420
- Protein: 34.5 g
- Carbohydrates: 38.2 g
- Fat: 15.8 g
- Fiber: 3.1 g
- Sodium: 700 mg
- Saturated Fat: 6.7 g
- Sugar: 1.7 g
- Cholesterol: 78 mg