Fish with microgreens is a fresh, nutrient-packed pairing that brings both elegance and health to your plate.
The tender, flaky texture of fish combines perfectly with the crisp, vibrant flavor of microgreens, creating a dish that’s rich in omega-3s, vitamins, and antioxidants.
Whether you use halibut, cod, or salmon, adding microgreens like pea shoots or radish boosts color, crunch, and nutrition.
This quick 25-minute recipe delivers restaurant-quality flavor while keeping your meal light, wholesome, and beautifully balanced.
Fish with Microgreens — Recipe Card
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Ingredients
- 2 fresh white fish fillets (halibut, cod, or tilapia)
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1 clove garlic, finely minced
- 1 teaspoon lemon zest
- 2 tablespoons fresh lemon juice
- Salt and freshly ground black pepper, to taste
- 1 cup assorted microgreens (pea shoots, radish, sunflower, or basil)
- Optional: sesame seeds or dill for garnish
Instructions
- Prepare the fish: Pat the fillets dry using a paper towel. Lightly season with salt and black pepper on both sides.
- Sear to perfection: Warm olive oil in a skillet over medium heat. Place fish fillets in the pan and cook for 3–4 minutes per side until golden and flaky.
- Infuse flavor: In the final minute, add butter, minced garlic, and lemon zest. Spoon the melted butter mixture over the fish as it finishes cooking.
- Finish with freshness: Remove the fish from heat and drizzle with lemon juice.
- Top it right: Just before serving, crown each fillet with a handful of crisp microgreens. The gentle heat will soften them slightly, releasing their aroma and vibrant flavor.
- Serve and enjoy: Pair with steamed rice, roasted vegetables, or a light grain bowl for a nutrient-dense, restaurant-style meal at home.
Nutrition Highlights (Per Serving)
- Calories: ~320
- Protein: 32 g
- Fat: 18 g
- Omega-3s: ~1.5 g
- Vitamin C & K: boosted naturally from microgreens
Chef’s Tip
Use a mix of mild sunflower microgreens with spicy radish for depth. Always add greens after removing fish from heat to preserve nutrients and brightness.