Pan-Seared White Fish with Garlic Sautéed Spinach

Quick Summary

A fast, nutrient-dense dinner featuring pan-seared white fish fillets served over a bed of garlicky spinach. Total time: 20 minutes.

Ingredients

Instructions

1. 01. Pat the fish fillets completely dry with a paper towel. Season both sides generously with salt and pepper.
2. 02. Heat oil in a large skillet over medium-high heat. Place fish in the pan. Cook for 3–4 minutes per side until golden brown and the flesh flakes easily. Remove and set aside.
3. 03. In the same skillet, add butter and garlic. Sauté for 30 seconds until fragrant.
4. 04. Add spinach in batches. Toss gently until wilted, about 2 minutes. Finish with lemon juice and a pinch of salt. Serve the fish over the greens.

Nutrition Snapshot

Protein	38g
Fat	12g
Carbohydrates	4g
Calories	285 kcal

Frequently Asked Questions

Can I use frozen fish?

Yes. Thaw it completely in the refrigerator and pat it very dry with paper towels to ensure a good sear.

What side dishes pair well with this?

Quinoa, roasted baby potatoes, or a side of wild rice complement the mild flavor perfectly.

Is this dairy-free?

Simply swap the butter for an extra tablespoon of olive oil to keep it strictly dairy-free.