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Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad

Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad

Experience the delightful flavors of Pan-Seared White Fish with Herbed Baby Potatoes & Garden Salad, a meal that brings together the freshness of seared fish, buttery herbed potatoes, and a crisp garden salad. Perfect for any occasion, this dish is not only quick to prepare—taking just 25 minutes—but also packed with nutritious ingredients. The combination of lean white fish like tilapia or cod with tender baby potatoes and vibrant greens makes for a well-rounded dinner that satisfies both the palate and the body. Whether you’re hosting family or enjoying a casual night in, this recipe allows for versatile adaptations to suit your preferences. Enjoy a burst of zesty flavor from lemon juice and fresh herbs as you indulge in this wholesome culinary experience.

  • Total Time: 25 minutes
  • Yield: Serves 4

Ingredients

Scale
  • 12 white fish fillets (tilapia, cod, or sole)
  • 1 cup baby potatoes
  • 1 tsp olive oil or butter
  • Salt & freshly ground pepper
  • 1 lemon wedge for serving
  • 1 tsp olive oil
  • 1 tsp dried parsley
  • 1 cup mixed greens (spinach, arugula, spring mix)
  • ½ cup chopped cucumber
  • ½ cup chopped carrot
  • 1 tbsp chopped red onion
  • Pinch of salt and lemon juice

Instructions

  1. Boil halved baby potatoes in salted water until tender (10-12 minutes). Drain and toss with olive oil, dried parsley, salt, and pepper.
  2. Heat olive oil in a non-stick skillet over medium heat. Season fish fillets with salt and pepper; sear for 3-4 minutes on each side until golden brown.
  3. In a mixing bowl, combine mixed greens, chopped cucumber, carrots, and red onion. Drizzle with olive oil and lemon juice; toss gently.
  4. Plate fish alongside herbed potatoes and a generous portion of salad. Garnish with lemon wedges.
  • Author: Stephanie
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Main
  • Method: Pan-searing
  • Cuisine: Seafood

Nutrition

  • Serving Size: 1 serving
  • Calories: 280
  • Sugar: 3g
  • Sodium: 220mg
  • Fat: 10g
  • Saturated Fat: 2g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Protein: 18g
  • Cholesterol: 55mg

Keywords: Swap out the fish for your favorite type or add additional toppings to the salad for variety. Fresh herbs can enhance flavor—consider adding dill or parsley just before serving.