Healthy Recipe for White Fish

Looking for a healthy recipe for white fish? As a Certified Nutritionist, I always want to spread the word about healthy cooking. Many of my weight loss clients do not eat enough fish, oftentimes because they do not know how to cook it.

Here’s an easy healthy recipe for white fish. This Pan-Seared Fish with Olive Chimichurri can be made with any white fish. The olive chimichurri is so flavorful and beautifully complements the fish!

White Fish with Olive Chimichurri

Ingredients (makes 4 servings)

For The Olive Chimichurri: (Makes ½ cup)

▢Juice of 1½ lemons, slice the remaining ½ lemon to serve with fish
▢2 tablespoons extra virgin olive oil
▢3 tablespoons red onion, finely chopped
▢¼ cup green olives, finely chopped
▢1 tablespoon capers, drained
▢3 garlic cloves, finely minced
▢¼ teaspoon kosher salt
▢⅛ teaspoon black pepper
▢¼ teaspoon crushed red pepper
▢½ teaspoon dried oregano
▢¼ cup parsley, finely chopped

For The Fish:

▢4 white fish fillets, about 6 ounces each (branzino, red snapper, halibut, cod, etc.)*
▢¼ teaspoon kosher salt and black pepper, to taste
▢1 tablespoon extra-virgin olive oil

Instructions

1. Prepare the olive chimichurri: Combine all ingredients in a medium bowl and mix well, set aside.

2. Season the Fish: Sprinkle salt and pepper on the fish fillets.

3. eat olive oil in a large skillet over medium-high heat. Place the fillets skin-side down and sear for 5 minutes.

4. Carefully flip and cook for an additional 3 to 4 minutes, until the fish is cooked through.

5. Serve immediately and top each fillet with two tablespoons of olive chimichurri and lemon slices.

Words from the Recipe Creator: Why This Pan Seared Fish Recipe Works

I make chimichurri all the time! It originated in Argentina and is popular in Brazil and many other South American countries.

Traditionally, it’s made with olive oil, garlic, onion, and fresh herbs, but I love adding olives and swapping red wine vinegar for lemon juice. It brightens the sauce and adds a layer of complexity that pairs beautifully with fish—I think you’ll love it!

• Lenten Friendly: A delicious meat-free option during Lent
• Mediterranean Diet: Packed with Mediterranean staples, such as white fish, olive oil, olives, herbs, and lemons
• High Protein: An excellent way to meet your protein goals. One serving has 27 grams!
• Quick and Easy: The fish cooks quickly on the stove, and you don’t even need a food processor to make this chimichurri! Just finely dice the ingredients and combine.
• Dietary Restrictions: Weight Watchers-friendly, gluten-free, high-protein, Mediterranean diet- friendly, dairy-free, keto, low-carb, and anti-inflammatory

Variations

• Acid: Swap lemon juice with red or white wine vinegar.
• Don’t like olives? Skip them.
• Fish: Use any white fish available to you. I always choose what’s freshest or local.

Serving Suggestions for Pan Seared Fish

This pan seared fish would be great with a salad or roasted vegetables. Here’s some ideas:
• Vegetables: Serve the fish with an arugula salad, chopped feta salad, roasted asparagus, or air fryer radishes.

• Starchy Sides: Pair it with lemon-parsley potatoes, Greek orzo salad, lentil salad or chickpea salad.