Juicy Pan-Seared White Fish with Zucchini Noodles

Oh, friend, let me tell you, there was a time when cooking fish at home felt like a culinary gamble. I’d stand there, pan hissing, hoping for that beautiful, flaky result, only to end up with something… well, let’s just say less than ideal. Dry, tough, disappointing. It felt like lean white fish, like cod or halibut, was specifically designed to challenge my cooking skills. But after much trial and error (and maybe a few sighs over less-than-perfect dinners), I finally unlocked the secret to achieving perfectly juicy pan-seared white fish, every single time. And the best part? It comes together quickly with vibrant zucchini noodles for a complete meal!

This recipe for Pan-Seared White Fish with Zucchini Noodles is my absolute favorite weeknight go-to. It’s light, incredibly flavorful thanks to sun-dried tomatoes and herbs, and gets that beautiful golden crust on the fish while keeping the inside moist and tender. If you’ve struggled with dry fish in the past, trust me, this is the recipe that will change everything for you. Get ready to experience guaranteed juicy fish!

Why You’ll Fall in Love with This Dinner

Beyond the promise of juicy fish (which is a huge win in itself!), there are so many reasons this recipe deserves a spot in your regular rotation:

• Speedy & Simple: This meal comes together in under 30 minutes, making it perfect for busy weeknights when you crave something healthy and satisfying without spending ages in the kitchen.
• Healthy & Low-Carb: Pairing lean white fish with nutrient-packed zucchini noodles is a fantastic way to enjoy a fulfilling dinner that’s naturally low in carbs and packed with protein and veggies.
• Packed with Flavor: The simple sauce built from sun-dried tomatoes, garlic, and herbs adds incredible depth and brightness without being heavy.
• Uses Pantry Staples: Aside from the fresh fish and zucchini, most ingredients are likely already in your pantry.
• Versatile: Easily adaptable based on what you have on hand (more on that in the tips section!).

Gathering Your Ingredients for Pan-Seared White Fish

The beauty of this dish lies in its simplicity and the quality of a few key components. We’re not talking about a long, complicated list here, but each ingredient plays an important role in building flavor and achieving that perfect texture.

At the heart of the dish are the fish fillets. I recommend using a firm, lean white fish like cod, halibut, sea bass, or even tilapia. Aim for fillets around 6-8 ounces each and roughly the same thickness for even cooking. The quality of your fish makes a difference, so choose the freshest you can find.

The “noodles” in this recipe are made from fresh zucchini. Spiralizing zucchini is a wonderful way to create a light, vegetable-based pasta alternative that cooks quickly and absorbs the delicious pan sauce. Two medium zucchinis yield a generous portion for two servings.

To build our quick pan sauce, we rely on the intense, sweet-tart flavor of sun-dried tomatoes packed in oil. Reserving some of that flavorful oil is a clever trick that adds extra richness to the pan sear and the subsequent sauce. Fresh garlic is essential for that aromatic base, while dried oregano and basil bring classic Mediterranean warmth.

You’ll also need some standard kitchen staples: good quality olive oil for searing, salt and freshly ground black pepper to season the fish and veggies, and a little liquid – chicken or vegetable broth works beautifully, adding a layer of savory depth, but plain water will do in a pinch. Finally, a sprinkle of fresh chives at the end adds a lovely, fresh oniony finish, and a squeeze of lemon juice can brighten everything up if you like.

Here’s the full list of what you’ll need:

• 2 white fish fillets (like cod, halibut, or bass), about 6-8 oz each
• 2 medium zucchini, spiralized into noodles (zoodles)
• 1/4 cup sun-dried tomatoes in oil, roughly chopped, reserving 1 tablespoon of the oil
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• Salt and freshly ground black pepper to taste
• Fresh chives, finely chopped, for garnish
• 1/4 cup chicken or vegetable broth (or water)
• Optional: a squeeze of fresh lemon juice

Crafting Your Pan-Seared White Fish: Step-by-Step to Juicy Perfection

Ready to ditch the dry fish for good? Follow these steps closely, and you’ll be amazed at the results. The key is in the technique and timing!

1. Prepare the Fish for Searing: The very first, non-negotiable step is to get your fish fillets absolutely dry. Use paper towels and pat both sides thoroughly. Moisture on the surface of the fish will steam it instead of searing it, preventing that gorgeous crust from forming and increasing the chances of sticking. Once dry, season both sides generously. Don’t be shy with the salt and pepper! Then, sprinkle on the dried oregano and basil. This initial seasoning sets the flavor foundation for the fish itself.

2. Heat the Skillet: Grab a large non-stick skillet – this helps immensely with lean fish. Add the regular olive oil along with that reserved tablespoon of oil from your sun-dried tomatoes. Heat the pan over medium-high heat. You want it hot enough that the oil is shimmering, indicating it’s ready to create that beautiful sear. A hot pan is your friend for preventing sticking and developing flavor.

3. Introduce the Fish to the Heat: Carefully place the seasoned, dry fish fillets into the hot skillet. Hear that wonderful sizzle? That’s the sound of a crust forming! Now, here’s one of the biggest secrets to juicy fish: resist the urge to move them. Let them sear undisturbed for 3 to 4 minutes. This allows a golden-brown crust to develop on the bottom. Moving them too soon can tear the delicate flesh and prevent a proper sear.

4. Flip and Finish Cooking: Gently and carefully flip the fish fillets. Reduce the heat slightly to medium heat to finish the cooking without burning the already seared side. Cook for another 3 to 5 minutes on this second side. The exact time depends heavily on the thickness of your fillets. You’ll know the fish is done when it turns opaque throughout and flakes easily with a fork at its thickest part. The ultimate secret to juicy fish is cooking it just until done, not a second longer. If you have a thermometer, checking for an internal temperature of 145°F (63°C) is a foolproof method that guarantees perfect doneness without overcooking.

5. Build the Quick Sauce Base: While the fish is finishing its final few minutes of cooking, you can start building the pan sauce. If your skillet is large enough, simply add the minced garlic and chopped sun-dried tomatoes to a clear spot next to the fish. If space is tight, you can momentarily transfer the cooked fish to a plate while you do this step (it will only take a moment!). Sauté the garlic and tomatoes for about 30 seconds. You’ll notice the garlic becoming fragrant – this is when you know it’s ready.

6. Deglaze and Reduce: Pour the chicken or vegetable broth (or water) into the pan. If you’re using optional lemon juice, add it now too. The liquid will bubble and help lift up any flavorful browned bits from the bottom of the pan. Let this liquid simmer and reduce slightly for about 1 minute. This concentrates the flavors and creates a light sauce to coat the zoodles.

7. Quickly Cook the Zucchini Noodles: Add your spiralized zucchini noodles directly to the pan with the sauce, garlic, and sun-dried tomatoes. Using tongs, gently toss the zoodles to coat them in the flavorful liquid. This step is very quick – you only need to cook them for 1 to 2 minutes, just until they are slightly softened but still retain a slight bite (al dente). Overcooking zoodles is the enemy! They release a lot of water and can make your dish watery and unappetizing. Keep this brief!

8. Assemble and Serve: Divide the warm zucchini noodles and the delicious pan sauce among your plates or bowls. Carefully place a perfectly cooked, juicy fish fillet on top of each bed of zoodles.

9. Garnish: Finish each serving with a generous sprinkle of fresh, finely chopped chives. The bright green color and mild oniony flavor are the perfect finishing touch.

And there you have it! A beautiful, healthy, and incredibly delicious meal featuring guaranteed juicy pan-seared white fish.

Tips for Perfect Pan-Seared White Fish Every Time

Now that you have the basic steps down, here are a few extra tips I’ve learned along the way to help you nail this recipe and elevate your pan-searing game:

• Choosing Your Fish: While cod and halibut are excellent choices, feel free to use other firm white fish like snapper, grouper, or even thicker sole fillets. Thinner fillets will cook even faster, so adjust your searing time accordingly.
• The Pan Matters: A good quality non-stick skillet is truly helpful for this recipe, especially if you’re new to searing fish. Cast iron or stainless steel can work too, but ensure they are very well-seasoned and properly heated to prevent sticking.
• Don’t Overcrowd: Cook fish in batches if necessary. Overcrowding the pan lowers the temperature, leading to steaming instead of searing. This will prevent that desired crust.
• Check for Doneness: A fork inserted into the thickest part should flake easily. The fish should no longer look translucent. When in doubt, use that thermometer! 145°F (63°C) is your target. Remember, residual heat will continue to cook the fish slightly after you remove it from the pan.
• Zoodle Alternatives: Don’t have a spiralizer? You can buy pre-spiralized zucchini or even use a vegetable peeler to create wider zucchini ribbons. Just be mindful that ribbons might cook even faster than traditional zoodles. If zucchini isn’t your thing, swap the zoodles for pre-cooked spaghetti squash or even regular pasta (toss the cooked pasta with the sauce and tomatoes after step 6).
• Amp up the Flavor: Feel free to add a pinch of red pepper flakes with the garlic for a little heat, or swap the dried herbs for fresh ones (use about 1 teaspoon fresh per 1/4 teaspoon dried). You could also stir in a tablespoon of capers with the sun-dried tomatoes for a briny kick. For another fantastic fish option, you might enjoy our Baked Coconut Curry Cod!
• Storage: This dish is best enjoyed immediately, as zucchini noodles can become watery upon standing. If you have leftovers, store the fish and zoodles separately in airtight containers in the refrigerator for up to 2 days. Reheat gently.

What to Serve With Pan-Seared White Fish and Zucchini Noodles

This dish is quite complete on its own, offering protein and vegetables, but a simple side can round out the meal nicely. A light green salad tossed with a vinaigrette is always a classic pairing. For something a little heartier, consider serving alongside fluffy quinoa or a small portion of rice. If you’re looking for easy vegetable sides, our Perfectly Roasted Veggies would be a fantastic accompaniment, or perhaps some Simple Marinated Tomatoes for a burst of freshness.

Your Pan-Seared White Fish Questions Answered (FAQ)

Got questions about mastering your pan-seared fish? I’ve got answers!

Can I use frozen white fish fillets?

Absolutely! Just be sure to thaw them completely in the refrigerator overnight. The most crucial step when using frozen fish is ensuring they are thoroughly patted dry – even drier than fresh fish, as freezing can add extra moisture. Follow the drying step meticulously for the best sear.

How do I make zucchini noodles if I don’t have a spiralizer?

No spiralizer? No problem! You can use a vegetable peeler to create long, thin ribbons by peeling the zucchini lengthwise. Stop peeling when you reach the seedy core. You can also use a mandoline with a julienne blade or simply slice the zucchini very thinly and then cut the slices into thin matchsticks.

Can I use different herbs?

Yes, definitely! Feel free to experiment. Thyme, rosemary (used sparingly as it’s strong), or even a Mediterranean blend would work well with white fish and sun-dried tomatoes. Fresh herbs like parsley or dill make wonderful garnishes in addition to or instead of chives.

My zoodles always end up watery. What am I doing wrong?

The most common culprit for watery zoodles is overcooking. Zucchini contains a lot of water, and heat draws it out quickly. Only cook the zoodles in the pan sauce for 1-2 minutes maximum, just until they barely soften. They should still have a slight crunch or “bite” to them (al dente). If you know your zucchini is particularly watery, you can sprinkle the spiralized zoodles with salt about 10 minutes before cooking, then gently squeeze out the excess water before adding them to the pan. For another great way to cook seafood without issues, check out our recipe for Perfect Pan-Seared Salmon – searing is key there too!

What’s the best way to know if the fish is cooked through without a thermometer?

Look for visual cues. The edges of the fillet will turn opaque first, and this opacity will gradually move towards the center. When the thickest part is opaque all the way through, and the fish flakes easily when you gently prod it with a fork, it’s done. If it still looks translucent in the center or resists flaking, give it another minute.

Can I make this recipe dairy-free?

Yes, this recipe is naturally dairy-free! Enjoy as is.

Enjoy Your Homemade Juicy Pan-Seared White Fish!

Say goodbye to dry fish and hello to a quick, healthy, and incredibly satisfying dinner! This Pan-Seared White Fish with Zucchini Noodles recipe proves that simple ingredients and the right technique can yield truly delicious results. The tender fish, the vibrant zoodles, and the savory sun-dried tomato sauce create a meal that feels both light and indulgent.

I hope this recipe becomes one of your favorites too. Give it a try this week and let me know how it turns out! Did you get that perfect sear? Were the zoodles al dente? Share your experience in the comments below!