Pan-Seared Fish with Mediterranean Herb Sauce

By AislePrompt Editorial · Published 2026-08-04 · Updated 2026-08-04

Tender white fish fillets pan-seared to a golden crust, served with a bright herb and lemon sauce inspired by Mediterranean flavors. This Mediterranean-inspired seafood recipe, ready in about 22 minutes, pairs olive oil, garlic cloves, fresh parsley for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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 pieces (6 oz each) white fish fillets (e.g. cod or sea bass)
• 4 tbsp olive oil
• 3, minced garlic cloves
• 1/4 cup, chopped fresh parsley
• 2 tbsp, chopped fresh oregano
• 3 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper

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. Heat 3 tbsp olive oil in a large non-stick pan over medium-high heat.
2. Step 2: Add the fillets skin-side down (if applicable) and cook for 4-5 minutes without moving until a golden crust forms. Flip and cook an additional 3-4 minutes until opaque and cooked through. Transfer fish to a warm plate.
3. Step 3: Lower heat to medium, add 1 tbsp olive oil and 3 minced garlic cloves to the pan. Sauté for 30 seconds until fragrant. Stir in 1/4 cup chopped fresh parsley, 2 tbsp chopped fresh oregano, and 3 tbsp lemon juice. Cook for 1 minute until sauce slightly thickens.
4. Step 4: Spoon the hot herb sauce over the fish fillets and serve immediately.