This light and flavorful recipe features crispy, pan-seared fish fillets served atop a fresh herbed potato salad, creating a refreshing and satisfying dish perfect for lunch or dinner.

Why You’ll Love This Recipe

Fresh and healthy
Packed with herbs and vegetables
Balanced and nutrient-rich
Quick to prepare

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

White fish fillets (cod or haddock)
Baby potatoes
Cherry tomatoes
Fresh parsley and dill
Olive oil
Lemon juice
Dijon mustard
Salt and pepper
Arugula

Directions

Boil potatoes until fork-tender. Cool and halve them.
Mix with chopped herbs, tomatoes, olive oil, lemon juice, and mustard.
Season fish with salt and pepper.
Pan-sear in olive oil for 3–4 minutes per side.
Serve fish over potato salad, garnish with arugula.

Servings and Timing

Servings: 2–3
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Variations

Add capers or olives to the salad
Use salmon instead of white fish
Incorporate spinach or kale

Storage/Reheating

Store the salad and fish separately for up to 2 days. Reheat fish in a skillet. Salad is best cold.

FAQs

Which fish works best for this recipe?

Mild white fish like cod, tilapia, or haddock.

Can I make the salad in advance?

Yes, prepare it a few hours ahead and chill.

Is this dish suitable for meal prep?

Absolutely, store components separately for best results.

Can I grill the fish?

Yes, grilled fish works well.

What herbs can I use?

Parsley, dill, chives, or basil.

Is Dijon mustard necessary?

It adds sharpness, but can be replaced with whole grain or yellow mustard.

Can I add eggs to the salad?

Yes, sliced hard-boiled eggs are a great addition.

Is this recipe gluten-free?

Yes, naturally gluten-free.

Can I use sweet potatoes?

Yes, just roast or boil them as needed.

What dressing alternatives are there?

A yogurt-based or vinaigrette dressing can work well.

Conclusion

Pan-seared fish with herbed potato salad is a wholesome and satisfying dish that balances textures and flavors beautifully. Ideal for a light yet filling meal.

Pan-Seared Fish over Herbed Potato Salad

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Crispy pan-seared fish fillets served on a bed of warm herbed potato salad, combining fresh herbs, tangy mustard dressing, and tender potatoes for a balanced and vibrant meal.

Author: Emma Harper
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 2 servings 1x
Category: Main Dish
Method: Pan-Seared
Cuisine: European
Diet: Low Lactose

Instructions

Boil the baby potatoes in salted water for 12–15 minutes or until tender. Drain and let cool slightly.
In a bowl, whisk together Dijon mustard, vinegar or lemon juice, and olive oil to make the dressing.
Toss warm potatoes with the dressing, sliced red onion, and chopped herbs. Season with salt and pepper to taste. Set aside.
Pat fish fillets dry and season with salt, pepper, and optional paprika or lemon pepper.
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook fish for 3–4 minutes per side until golden and cooked through.
Plate the herbed potato salad and top with the seared fish. Garnish with extra herbs if desired and serve warm.

Notes

For extra flavor, marinate the fish in lemon juice and herbs for 15 minutes before cooking.
This dish can also be served cold or at room temperature, making it picnic-friendly.
Try adding capers or finely chopped pickles to the potato salad for tanginess.

Nutrition

Serving Size: 1 serving
Calories: 365
Sugar: 2g
Sodium: 300mg
Fat: 17g
Saturated Fat: 3g
Unsaturated Fat: 13g
Trans Fat: 0g
Carbohydrates: 27g
Fiber: 3g
Protein: 26g
Cholesterol: 60mg