Pan-Seared Fish with Creamy Sauce and Roasted Brussels Sprouts

A restaurant-quality dinner featuring flaky, golden-seared fish topped with a rich garlic-Parmesan cream sauce and served alongside crispy roasted Brussels sprouts.

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4

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Ingredients

For the Fish

• 4 white fish fillets (cod, halibut, haddock, or sea bass), about 6 oz (170 g) each
• 2 tbsp olive oil
• 2 tbsp butter
• Salt and freshly ground black pepper, to taste
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp onion powder
• 1 tbsp chopped fresh parsley
• 1 lemon, cut into wedges

Creamy Garlic Parmesan Sauce

• 2 tbsp butter
• 3 cloves garlic, minced
• 1 cup heavy cream
• ½ cup freshly grated Parmesan cheese
• 1 tsp Dijon mustard
• ½ tsp Italian seasoning
• 1 tbsp lemon juice
• Salt and black pepper, to taste

Roasted Brussels Sprouts

• 1 lb (450 g) Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• ½ tsp garlic powder
• Salt and black pepper
• 2 tbsp grated Parmesan (optional)
• 1 tsp balsamic glaze (optional)

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Instructions

1. Roast the Brussels Sprouts

1. Preheat the oven to 425°F (220°C).
2. Toss the Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Spread them on a baking sheet in a single layer.
4. Roast for 20–25 minutes, turning halfway through, until browned and tender.
5. Sprinkle with Parmesan and drizzle with balsamic glaze, if desired.

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2. Prepare the Fish

1. Pat the fish dry with paper towels.
2. Season both sides with salt, pepper, garlic powder, onion powder, and paprika.
3. Heat the olive oil and butter in a large skillet over medium-high heat.
4. Cook the fish for 3–5 minutes per side, depending on thickness, until golden and the flesh flakes easily with a fork.
5. Transfer to a warm plate and loosely cover with foil.

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3. Make the Creamy Sauce

1. In the same skillet, melt the butter over medium heat.
2. Add the garlic and cook for about 30 seconds until fragrant.
3. Stir in the heavy cream, Dijon mustard, and Italian seasoning.
4. Simmer for 2–3 minutes.
5. Whisk in the Parmesan cheese until smooth.
6. Add the lemon juice and season with salt and pepper to taste.

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4. Assemble

• Divide the roasted Brussels sprouts among serving plates.
• Place a fish fillet beside the vegetables.
• Spoon the warm creamy garlic Parmesan sauce over the fish.
• Garnish with fresh parsley and serve with lemon wedges.

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Optional Variations

• Low-Carb/Keto: Serve as is for a satisfying low-carb meal.
• Spicy: Add a pinch of cayenne pepper or red pepper flakes to the sauce.
• Herb Twist: Finish with fresh dill or chives for extra freshness.
• Mediterranean: Add chopped sun-dried tomatoes and baby spinach to the sauce.

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Chef’s Tips

• Pat the fish completely dry before cooking to achieve a crisp, golden crust.
• Avoid moving the fish too early—let it naturally release from the pan before flipping.
• Freshly grated Parmesan melts more smoothly than pre-shredded cheese.
• Cod, halibut, haddock, sea bass, or grouper all work beautifully in this recipe.

Serving Suggestion: Pair with steamed asparagus, mashed cauliflower, wild rice, or crusty bread to soak up every bit of the creamy sauce.