Pan-Seared Chicken with Bonito and Lemon Herb Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Tender chicken breast pan-seared and topped with a bright, zesty lemon herb sauce enhanced with smoky bonito flakes for a unique umami twist. This Mediterranean-inspired chicken recipe, ready in about 25 minutes, pairs bonito flakes, chicken breast, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 2 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 2 chicken breasts (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and sear for 5 minutes on one side until golden brown, then flip and cook for 4 more minutes until cooked through and juices run clear.
  3. Step 3: Remove chicken from skillet and keep warm. Reduce heat to medium, add 1 tbsp unsalted butter and 3 minced garlic cloves to the skillet, sauté for 1 minute until fragrant.
  4. Step 4: Stir in 3 tbsp lemon juice, 2 tbsp finely chopped fresh parsley, and 2 tbsp bonito flakes. Cook the sauce for 2 minutes, stirring so the bonito flakes soften and infuse the sauce.
  5. Step 5: Pour the lemon herb bonito sauce over the chicken breasts and serve immediately, garnished with extra parsley if desired.

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