Fish on the Fly

Perfect for busy weeknights, "Fish on the Fly" is a quick and flavorful recipe that delivers restaurant-quality results in just 20 minutes. This skillet-cooked dish features tender white fish fillets like tilapia, cod, or haddock, seasoned with a blend of paprika, garlic, and fresh lemon juice for a vibrant, zesty flavor. A finishing touch of melted butter and a sprinkle of fresh parsley enhances the richness of the fish, while the golden sear creates a beautiful crust. Ideal for seafood lovers, this easy recipe is not only fast but also versatile—pair it with steamed vegetables, rice, or a crisp salad for a complete, healthy meal. Whether you're a seasoned cook or a beginner, "Fish on the Fly" is the ultimate no-fuss dinner that proves delicious doesn't have to be complicated.

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., tilapia, cod, or haddock)
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon butter

Directions

Step 1

Pat the fish fillets dry with a paper towel. This helps achieve a nice sear.

Step 2

In a small bowl, mix the paprika, salt, and black pepper. Sprinkle this seasoning mixture evenly over both sides of the fish fillets.

Step 3

Heat the olive oil in a large non-stick skillet over medium-high heat.

Step 4

Once the oil is hot, add the fish fillets to the pan. Cook for 3-4 minutes on the first side, without moving them, to develop a golden crust.

Step 5

Flip the fillets gently using a spatula and cook for an additional 3-4 minutes, or until the fish is opaque and flakes easily with a fork.

Step 6

Add the minced garlic and butter to the pan, tilting the skillet slightly so the butter melts evenly. Use a spoon to baste the fish with the melted butter and garlic while it finishes cooking.

Step 7

Remove the fish from the skillet and transfer to a serving plate.

Step 8

Drizzle fresh lemon juice over the cooked fish and garnish with chopped parsley.

Step 9

Serve immediately with your choice of side dishes for a complete meal!

Nutrition Facts

Serving size	495.1 grams (495.1g)

Amount per serving	% Daily Value*
Calories	743

Total Fat 44.00g	56%
Saturated Fat 11.60g	58%
Polyunsaturated Fat 3.00g
Cholesterol 233mg	78%
Sodium 2681mg	117%
Total Carbohydrate 6.50g	2%
Dietary Fiber 1.60g	6%
Total Sugars 1.30g
Protein 81.30g	163%

Vitamin D 802IU	4011%
Calcium 124mg	10%
Iron 3mg	16%
Potassium 1396mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.0%

Protein: 43.5%

Carbs: 3.5%