Name: Turmeric White Fish with Lemon and Herbs
Prep time: 8 min
Cook time: 12 min
Total time: 20 min
Cuisine: Healthy
Ingredients: 4 white fish fillets; 1 tbsp turmeric; 1 tsp garlic powder; 1/2 tsp sea salt; 1/4 tsp pepper; 2 tbsp olive oil; 1 lemon, sliced; 2 tbsp parsley; 1/4 cup broth; 1 cup cherry tomatoes

Quick Summary

This dish features white fish fillets lightly pan-seared with turmeric, garlic, and fresh herbs. It is a high-protein, anti-inflammatory meal that comes together in under 20 minutes.

Ingredients

4 white fish fillets (cod, tilapia, or halibut)
1 tbsp ground turmeric
1 tsp garlic powder
1/2 tsp sea salt
1/4 tsp cracked black pepper

2 tbsp extra virgin olive oil
1 large lemon, thinly sliced
2 tbsp fresh parsley, chopped
1/4 cup vegetable or fish broth
1 cup cherry tomatoes, halved

Method

1. Pat the fish fillets dry with a paper towel. Combine the turmeric, garlic powder, salt, and pepper in a small bowl. Rub the spice blend evenly over both sides of the fish.
2. Heat the olive oil in a large skillet over medium heat. Place the fillets in the pan and sear for 3–4 minutes per side until the edges turn golden and the center is opaque.
3. Add the cherry tomatoes and lemon slices to the skillet. Pour in the broth. Cover the pan and let it simmer for 2 minutes to meld the flavors.
4. Remove from heat, garnish with fresh parsley, and serve immediately.

Stewart's Secret: To maximize the absorption of the curcumin in the turmeric, always pair it with a pinch of black pepper and a healthy fat like the olive oil used here. It makes the nutrients more bioavailable.

Nutrition Snapshot

Nutrient	Amount per serving
Calories	280
Protein	38g
Fat	9g
Carbs	6g

FAQ

Can I use frozen fish?

Yes, just ensure the fish is completely thawed and patted very dry before seasoning so the spices adhere properly.

What should I serve this with?

Steamed asparagus, quinoa, or a fresh cucumber salad make excellent, balanced sides.

How long does this keep in the fridge?

Store in an airtight container for up to 2 days; reheat gently on the stovetop.

Turmeric White Fish with Lemon and Herbs

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

FAQ

Can I use frozen fish?

What should I serve this with?

How long does this keep in the fridge?

Nutrition Information

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Stewart Lucas

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