Spanish

Pescado a la Plancha (Pan-Seared White Fish)

Name: Pescado a la Plancha (Pan-Seared White Fish)
Total time: 15 min
Yield: 4 servings
Cuisine: Spanish
Ingredients: 1.5 lb white fish fillets; 2 tbsp olive oil; 2 garlic cloves; 1 lemon; 1 small handful, chopped fresh parsley; 1/2 tsp salt

Javier @javier_v84

Pescado a la Plancha (Pan-Seared White Fish) is Spanish home cooking, eaten at lunch and dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.

15 min Easy Heart healthy Low sodium Low carb Pescatarian Halal Gluten free Dairy free

Ingredients

Serves

The quantities follow this count.

1.5 lb white fish fillets
2 tbsp olive oil
2 garlic cloves
1 lemon
1 small handful, chopped fresh parsley
1/2 tsp salt

How to cook it

Season the fish fillets with the salt on both sides.
Heat the olive oil in a wide skillet over medium-high heat and add the whole peeled garlic cloves to flavor the oil, cooking for 1 minute until fragrant.
Lay the fillets skin side down in the hot pan and cook for 3 to 4 minutes without moving them, until the skin turns golden and crisp.
Flip carefully and cook the other side for 2 to 3 minutes more, just until the fish turns opaque and flakes easily.
Scatter over the chopped parsley, squeeze the lemon over the top, and serve straightaway while hot.

Watch how to cook Pescado a la Plancha (Pan-Seared White Fish)

Someone making it start to finish, so you can see what the steps look like.

Filete de pescado a la plancha. Facil y delicioso Play the video

Serve it with

A Spanish dinner is a plate rather than a single dish. These are the courses that normally sit beside Pescado a la Plancha (Pan-Seared White Fish), read from the same composition Dinejot builds a real meal from.

Something to sip
- Ajoblanco (Chilled Malaga Almond and Garlic Soup)
  
  20 min
Something cool and fresh
- Boquerones en Vinagre (Vinegar-Cured Anchovies)
  
  15 min

Safe at your table

Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Pescado a la Plancha (Pan-Seared White Fish) carries fish. It is free of the remaining 9 allergens on that list.

Every tracked allergen in Pescado a la Plancha (Pan-Seared White Fish)
Allergen	In this dish	Cook this instead
Peanuts	No
Tree nuts	No
Dairy	No
Gluten	No
Shellfish	No
Eggs	No
Soy	No
Fish	Yes	Ajoblanco (Chilled Malaga Almond and Garlic Soup)
Sesame	No
Coconut	No

These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.

What it brings to the plate

Estimated, per serving

Calories: 200 kcal
Protein: 30 g
Carbs: 2 g
Fat: 8 g
Fiber: 0 g
Sugar: 0 g
Sodium: 380 mg
Saturated fat: 1 g

Estimated values. Actual nutrition varies with ingredients, brands, and how you cook.

When to cook it

Pescado a la Plancha (Pan-Seared White Fish) takes about 15 minutes from a cold stove to the table, and the cooking itself is easy going. It is eaten at lunch and dinner. Nothing in the calendar rules it out, so it is a year round dish.