Pan Seared White Fish With Wilted Spinach
Light, flaky white fish served over a bed of vitamin-rich wilted spinach. This meal provides high-quality protein and Omega-3s without excess carbs.
Nutrition per serving
Ingredients
- 2 white fish fillets
- 4 cups fresh baby spinach
- 1 tbsp olive oil
- 1 clove garlic minced
- 1/2 lemon juiced
- 1/4 tsp sea salt
- 1/8 tsp paprika
- 1 tsp capers
Portion guidance
Serve with a small side of roasted root vegetables if you need complex carbohydrates.
Step-by-step method
- 1
Pat fillets dry and sprinkle with salt and paprika.
- 2
Heat half the oil in a non-stick pan.
- 3
Sear fish for 3-4 minutes on each side.
- 4
Remove fish from pan.
- 5
Add remaining oil, garlic, and spinach to the pan.
- 6
Sauté until spinach just wilts.
- 7
Stir in lemon juice and capers.
- 8
Serve fish atop the spinach bed.
Smart substitutions
Swap
White fish
Cod or tilapia
Swap
Olive oil
Ghee
Storage & reheating
Consume immediately for best texture; leftovers last 1 day in the fridge.
This recipe is for inspiration only and is not medical advice. Carbohydrate and nutrition values are estimates. Speak with a qualified healthcare professional or registered dietitian about your personal blood sugar and dietary needs.
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