This quick, healthy dinner is light, flavorful, and packed with protein — perfect for a weeknight family meal!
📝 Ingredients
For the Fish:
4 white fish fillets (cod, tilapia, or haddock – about 6 oz each)
Salt & black pepper, to taste
½ tsp paprika
½ tsp Italian seasoning
For the Garlic Butter & Veggies:
2 tbsp olive oil
2 tbsp butter
3 cloves garlic, minced
2 cups broccoli florets
1½ cups cauliflower florets
2 large carrots, sliced into sticks
1 tbsp lemon juice (optional)
Fresh parsley, chopped (for garnish)
👩🍳 Directions
1️⃣ Season the Fish
Pat the white fish dry and season both sides with salt, pepper, paprika, and Italian seasoning.
2️⃣ Sear to Golden Perfection
Heat olive oil in a skillet over medium-high heat. Add fish and cook 3–4 minutes per side until golden brown with a crispy edge and flaky center.
3️⃣ Make the Garlic Butter
Lower heat, add butter and minced garlic to the pan. Spoon melted garlic butter over the fish for extra richness.
4️⃣ Sauté the Veggies
In a separate pan (or after removing fish), sauté broccoli, cauliflower, and carrots in a little olive oil until tender-crisp with slight caramelization.
5️⃣ Finish & Serve
Plate the fish, drizzle with garlic butter, and serve with the sautéed veggies. Add a squeeze of lemon and sprinkle fresh parsley for a bright, fresh touch.
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes | Servings: 4
Calories: ~350 per serving | Protein: ~36g per serving
A simple, healthy, and restaurant-quality seafood dinner made at home — light, high-protein, and full of flavor!