By Grocery List Plus Editorial Staff | Published on June 12, 2026
Serves 2
86 cal · 11 min
Simple Seared Fish on Parchment Paper with an Herb Salad
Recipe GLPRb258ca2035b5b6
A light and healthy fish dish featuring seared sea bass or cod cooked on parchment paper to preserve moisture and flavor, served alongside a vibrant mixed herb salad. The crispy-skinned fish is finished with fresh lemon juice and a drizzle of olive oil for a simple yet elegant meal.
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Ingredients
Two 6-ounce skin-on Chilean sea bass or cod fillets, about 1 1/2 inches thick
to taste Kosher salt
to taste Freshly cracked black pepper
2½ tablespoons Olive oil
2 cups Fresh arugula
¼ cup Fresh basil leaves
¼ cup Fresh cilantro leaves
¼ cup Fresh dill
¼ cup Fresh parsley leaves
1 Fresh lemon, juiced
Directions
Cut a piece of parchment paper to be about 1/2 inch larger than the fish fillets on all sides.
Pat the fish fillets completely dry with paper towels. Season both sides generously with kosher salt and freshly cracked black pepper, then set aside.
Heat a large cast-iron skillet over medium-low heat. Add 1 tablespoon of olive oil to the skillet and use a pastry brush to coat the entire surface evenly. Place the parchment paper on top of the oiled skillet and brush 1 teaspoon of olive oil over the surface of the parchment paper, making sure to coat it thoroughly to prevent scorching.
Place the fish fillets skin side down on the oiled parchment paper. Using a fish spatula, press gently on the fish for 1 minute to prevent the skin from curling. Allow the fish to cook undisturbed until the skin is golden and crispy, about 3 minutes.
Drizzle the remaining 1/2 teaspoon of olive oil over the top of the fish, then carefully flip each fillet. Continue cooking on the other side until the fish is opaque and cooked through (internal temperature should reach 145°F), approximately 3 minutes more.
While the fish is cooking, prepare the herb salad. In a medium bowl, combine the arugula, basil, cilantro, dill, and parsley. Toss gently to mix all the herbs together.
Transfer the cooked fish to serving plates and place the herb salad alongside. Squeeze the fresh lemon juice over both the fish and the salad, then season with additional salt and pepper to taste. Drizzle with a small amount of olive oil as a finishing garnish.
Comments
This dish lives up to its stated 11 minutes if you start with pre-cleaned fish; realistically plan 15 minutes once you account for salting and resting the fish and hand-tearing herbs. Fish and lemon are reliable finds at any Charlotte chain, but sourcing four fresh herbs in mid-to-late winter hits a friction point—you may need to cherry-pick basil and cilantro from Publix or Harris Teeter's specialty section, adding a dollar or two and a second stop unless your regular grocer stocks them together. At roughly $12–15 for two servings of seared fish, cost per serving sits on the higher side even before that herb search. The dish does not reheat well; it's a same-night, elegant-but-light plate that suits two rather than a family, and the herb salad's delicate leaves wilt fast.
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