Quick Description
This Pan-Seared Fish with Creamy Dijon Garlic Sauce and Roasted Brussels Sprouts is an elegant yet easy high-protein meal. Tender flaky fish is paired with caramelized Brussels sprouts and finished with a rich, silky sauce that feels restaurant-quality while staying simple and nutritious. Perfect for busy weeknights or a healthy comfort dinner.
Servings & Timing
Serves: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: ~25 minutes
Ingredients List
For the fish & vegetables
- 2 fish fillets (cod, halibut, or tilapia)
- Salt & black pepper, to taste
- 1 tbsp olive oil
- 1 cup Brussels sprouts, halved
For the creamy sauce
- 1 tbsp butter
- ยฝ cup heavy cream
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1 tsp lemon juice
Instructions
1. Roast the Brussels Sprouts
Preheat oven to 400ยฐF (200ยฐC).
Toss Brussels sprouts with olive oil, salt, and pepper.
Roast for 12โ15 minutes until golden and tender.
2. Season the Fish
Pat fish dry and season both sides with salt and pepper.
3. Pan-Sear the Fish
Heat a skillet over medium-high heat.
Add a little olive oil if needed.
Cook fish 3โ4 minutes per side until golden and flaky. Remove and keep warm.
4. Make the Creamy Sauce
In the same pan, melt butter.
Add garlic and sautรฉ 30 seconds.
Stir in cream and Dijon mustard.
Simmer 2โ3 minutes until slightly thickened.
Finish with lemon juice.
5. Serve
Plate fish with roasted Brussels sprouts and spoon sauce over top.
Nutrition (per serving โ approximate)
Calories: 460
Protein: 38g
Carbs: 12g
Fat: 28g
Fiber: 4g
Sugar: 3g
Benefits
- High in lean protein
- Rich in omega-3 fats (fish)
- Low-carb friendly
- Supports muscle recovery
- Anti-inflammatory ingredients
- Naturally gluten-free
Additional Notes
- Sauce thickens more as it cools
- Add chili flakes for heat
- Use half-and-half for lighter version
Dietary Info
High-Protein: โ
Low-Carb: โ
Keto-Friendly: โ
Gluten-Free: โ
Meal-Prep Friendly: โ
Brief Introduction
If you want a dinner that feels fancy but takes less than 30 minutes, this recipe delivers. Itโs creamy, savory, satisfying, and nourishingโperfect when you want comfort without heavy carbs.
Step-by-Step Cooking Guide
Roast Brussels sprouts โ Season fish โ Pan-sear โ Make creamy sauce โ Plate & enjoy
Ingredient Details & Substitutions
Fish: Cod, halibut, tilapia, salmon, or sea bass all work
Heavy cream: Swap with Greek yogurt or coconut cream
Brussels sprouts: Replace with asparagus, broccoli, or green beans
Dijon mustard: Adds depthโyellow mustard works in a pinch
Recipe Variations & Serving Suggestions
Variations
- Add mushrooms to the sauce
- Make it lemon-butter style (skip cream)
- Add parmesan for richness
- Use salmon for extra omega-3s
Serve with
- Cauliflower mash
- Quinoa or rice
- Garlic mashed potatoes
- Fresh salad
Storage & Make-Ahead
Refrigerate: up to 3 days
Reheat gently on stove
Sauce may thickenโadd splash of milk or broth
FAQs
Can I bake the fish instead?
Yesโbake at 400ยฐF for 12โ14 minutes.
Can I make it dairy-free?
Yesโuse coconut cream and olive oil.
Is this good for weight loss?
Yes, especially with lean fish and controlled sauce portions.
Optional Personal Story
I started making this recipe when I wanted something creamy but still light and healthy. It quickly became one of my favorite comfort dinners because it feels indulgent without guilt.
Call-to-Action
Try this recipe tonight for a healthy dinner that tastes like it came from a restaurant โญ
