Pan-fried whitefish with lemon and herbs
Pan-fried whitefish with lemon and herbs is a light, flavorful dish featuring mild white fish fillets (like cod, tilapia, or haddock) quickly cooked in a skillet with olive oil or butter, finished with a bright squeeze of fresh lemon and a sprinkle of herbs like parsley, dill, or thyme. It's a classic preparation found in many coastal cuisines worldwide, from Mediterranean Europe to New England in the United States.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, providing a lean source of essential amino acids and omega-3 fatty acids. A typical serving offers around 250-350 calories, with minimal carbs and a moderate amount of healthy fats from the cooking oil.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 2 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 350 mg |
| Vitamin B12 | 2.5 µg |
| Selenium | 38 µg |
| Phosphorus | 280 mg |
| Niacin (B3) | 3.5 mg |
| Potassium | 420 mg |
| Vitamin D | 1.2 µg |
| Omega-3s | 0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this simple preparation highlights the natural flavor of fresh fish, a cornerstone of coastal diets. Nutritionally, whitefish is an excellent source of high-quality protein and nutrients like vitamin B12 and selenium, while the lemon juice not only adds flavor but also aids in the absorption of iron from the fish.
