Baked or Pan-Seared Fillets with Lemon

Baked or Pan-Seared Fillets with Lemon recipe videos

This dish features delicate fish fillets, such as tilapia, cod, or sole, cooked by baking or pan-searing and finished with a bright, zesty lemon sauce or garnish. It is a classic preparation found in many coastal cuisines, particularly in Mediterranean and French cooking, where simplicity and fresh flavors are prized.

🍳 View the full Baked or Pan-Seared Fillets with Lemon recipe →

🍽️ Nutrition at a glance

This is a high-protein, low-carbohydrate meal that is also relatively low in fat, especially when baked. It provides essential nutrients like omega-3 fatty acids, vitamin D, and B vitamins, with a typical serving containing around 200-300 calories.

Nutrition breakdown

Calories	280 kcal
Protein	34 g
Carbs	2 g
Fat	14 g
Fiber	0 g
Sugar	0 g
Sodium	350 mg
Potassium	450 mg
Phosphorus	300 mg
Vitamin B12	2.5 mcg
Selenium	40 mcg
Niacin (B3)	8 mg
Vitamin B6	0.6 mg
Magnesium	35 mg
Vitamin D	1.5 mcg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish represents the 'less is more' philosophy of cooking, where the quality of the main ingredient shines through. Nutritionally, the lemon juice not only adds flavor but also helps increase the absorption of iron from the fish.