Preparing a piece of fish at home might seem like a trial for an inexperienced cook, but this white fish recipe is so simple that anyone can do it! The fish is first dusted in flour (feel free to swap out the all-purpose flour listed in the recipe for a gluten-free version, if you prefer!) and seared in coconut oil. Once cooked, it’s topped with a sauce made from shallots, parsley, and lemon. Parsley is rich in vitamin content and supports proper kidney function. Lemon meanwhile, is high in vitamin C content – which is especially beneficial in cold and flu season – as it helps to boost the immune system. This is a wholesome white fish recipe that any level cook can have on the table in 15 minutes or less!

Pan-seared white fish recipe with parsley and lemon (Serves 2)


  • 2 white fish fillets such as Sole, Haddock, Swai, Tilapia, etc. (about 3-4 ounces each)
  • 2 tablespoons all-purpose flour
  • Pinch of salt and pepper
  • 4 tablespoons coconut oil
  • 1 small shallot, thinly sliced
  • 1 teaspoon fresh chopped parsley
  • 3 tablespoons fresh lemon juice


  1. Place the flour, salt, and pepper on a small shallow plate. Lightly dust each piece of fish in the flour mixture, hitting both sides. Set aside.
  2. Heat the coconut oil in a large skillet set over medium heat. Add shallot and dried parsley to the skillet. Cook, stirring occasionally until the onions are tender, approximately 5-8 minutes. Using a slotted spoon, remove the onion mixture from the skillet and set aside.
  3. Add the remaining 2 tablespoons of coconut oil to the skillet and raise the heat to medium-high. Gently place 2 of the fish fillets in the pan and cook for approximately 2-3 minutes on each side, until the fish is very lightly browned on the outside, and beginning to flake apart. Transfer the cooked fillets to a warm platter and cover with tinfoil.
  4. Add the lemon juice to the skillet, and scrape up any brown bits that have accumulated at the bottom. Cook for an additional minute, until warmed through.
  5. To serve: Top the cooked fish with the shallots. Spoon the lemon sauce over the top.

What’s your favorite way to enjoy fish?


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