Pan-Seared Tilefish with Lemon Butter

Pan-Seared Tilefish with Lemon Butter recipe videos

Pan-Seared Tilefish with Lemon Butter is a classic seafood dish featuring a firm, white-fleshed fish fillet cooked in a skillet until golden, then finished with a bright sauce of butter, fresh lemon juice, and often herbs. It's a popular preparation in American coastal cuisine, particularly along the Atlantic and Gulf coasts where tilefish is harvested.

🍽️ Nutrition at a glance

This dish is a high-protein, low-carbohydrate meal, with most of its calories coming from the healthy fats in the fish and the butter sauce. It is an excellent source of lean protein and provides important nutrients like selenium, vitamin B12, and phosphorus.

Nutrition breakdown

Calories	320 kcal
Protein	34 g
Carbs	1 g
Fat	19 g
Fiber	0 g
Sugar	0 g
Sodium	280 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Phosphorus	250 mg
Niacin (B3)	8 mg
Potassium	420 mg
Vitamin B6	0.5 mg
Magnesium	35 mg
Omega-3s	0.8 g

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

💡 What's interesting

Tilefish is often called the 'clown of the sea' for its vibrant colors and is considered a sustainable seafood choice when sourced from well-managed fisheries. Nutritionally, it's a standout for its high omega-3 fatty acid content, which supports heart and brain health.