Pan-Seared Fish with Herb and Citrus Sauce

By AislePrompt Editorial · Published 2026-07-27 · Updated 2026-07-27

Lightly pan-seared white fish topped with a bright, herbaceous citrus sauce inspired by regional flavors to enhance the natural freshness of the fish. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs olive oil, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, 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.

Ingredients

• 4 fillets (6 oz each) white fish fillets (e.g., cod or tilapia)
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 3 tbsp lemon juice
• 2 tbsp orange juice
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh cilantro, chopped
• 1 garlic clove, minced
• 1 tsp honey

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Pat dry 4 white fish fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 3 tbsp olive oil in a large non-stick skillet over medium-high heat. Add the fillets and cook for 4 minutes on each side until golden brown and cooked through.
3. Step 3: While the fish cooks, combine 3 tbsp lemon juice, 2 tbsp orange juice, 2 tbsp chopped fresh parsley, 1 tbsp chopped fresh cilantro, 1 minced garlic clove, and 1 tsp honey in a small bowl; whisk until well blended.
4. Step 4: Remove fish from heat and spoon the citrus herb sauce over the fillets immediately before serving to impart bright, fresh flavors.