Ingredients

4 white-fish fillets, about 5–6 oz each

2 tsp olive oil

1 tbsp light butter

4 garlic cloves, minced

Juice of 1 large lemon

½ cup low-sodium chicken or vegetable broth

1 tsp paprika

½ tsp garlic powder

½ tsp onion powder

½ tsp Italian seasoning

Salt and black pepper to taste

2 tbsp fresh parsley, chopped

Lemon slices for serving

Instructions

Pat the fish completely dry. Season both sides with paprika, garlic powder, onion powder, Italian seasoning, salt, and pepper.

Heat olive oil in a large nonstick skillet over medium-high heat.

Add the fish and cook for 3–4 minutes without moving it, until beautifully golden.

Carefully flip and cook another 2–4 minutes, depending on thickness.

Transfer the fish to a plate.

Reduce heat to medium. Add butter and garlic and cook for about 30 seconds.

Pour in broth and lemon juice. Simmer for 2–3 minutes to slightly reduce the sauce.

Return the fish to the skillet and spoon the lemon-garlic sauce over it.

Cook just until the fish is opaque, flakes easily, and reaches 145°F (63°C).

Finish with plenty of fresh parsley and lemon slices.

💪 Weight-Loss Version

Keep the butter to just 1 tablespoon for the entire recipe and rely on broth, lemon, garlic, and herbs for flavor. Serve with roasted broccoli, asparagus, zucchini, or cauliflower rice.

Approximate per serving: 220–270 calories | 32–38g protein | 2–4g carbs | 8–10g fat.