The ICONIC Spanish Garlic Fish BEST One Pan Healthy Dinner Recipe

Few dishes are as central to Spanish culinary identity as those that celebrate the bounty of the sea and the simple power of garlic and olive oil. Bacalao al Ajillo or Spanish Garlic Fish is one of the most ICONIC of these recipes a dish that proves that the BEST flavors often come from the fewest, freshest ingredients.

I find that many people searching for healthy dinner recipes and low carb alternatives struggle to find fish recipes that are both fast and packed with flavor, avoiding the blandness that often accompanies quick cooking. The key lies in creating a rich flavorful oil that infuses the fish as it cooks.

This Spanish Garlic Fish recipe is the definitive answer—an incredibly simple and delicious one pan meal that delivers complex flavor in under 15 minutes. It features a firm tender white fish like cod or hake quickly pan-fried and bathed in a fragrant garlic sauce with lemon, parsley, and a hint of crushed red pepper.

This recipe is a must-pin for anyone searching healthy dinner recipes because it is a fast protein-packed dish that requires minimal effort and is naturally a low carb dinner option. If you are looking for the BEST way to cook fish quickly this simple method is your guaranteed winner.

Why You’ll Love This Spanish Garlic Fish

This recipe is a massive success because it delivers the complex savory flavor of Mediterranean cooking using an incredibly fast and efficient cooking method.

• The ICONIC One Pan Meal This recipe is completed entirely in a single pan (or large skillet). You use the same pan to cook the fish and build the fragrant garlic sauce ensuring all the flavor concentrates in the oil. This one pan meal method makes cleanup virtually non-existent, the BEST solution for easy weeknight dinner.
• BEST Tender White Fish Flavor Using cod, hake, or sea bass, the fish is pan-fried quickly to achieve a beautiful golden crust while maintaining tender white fish inside. The process ensures the high protein content of the fish remains moist and juicy.
• Ready in 15 Minutes From prep to plate, this recipe is incredibly fast. The fish cooks in about 6 minutes (3 minutes per side) and the sauce comes together instantly, making this the ULTIMATE quick dinner and healthy dinner recipe choice.
• Fragrant Garlic Sauce Hack The dish utilizes a two-part garlic infusion: one part crushed and mixed into oil to create an intense fragrant garlic sauce (the ajillo), and a second part sliced and lightly sautéed in the same oil used to cook the fish. This creates an unparalleled depth of flavor.

Ingredients and Instructions The Ajillo Sauce

The key to the ICONIC Spanish Garlic Fish is building the rich ajillo sauce using good quality extra virgin olive oil and ensuring the fish is patted completely dry before searing.

• Cod Fillets 6 (about 4 ounces each) or any firm tender white fish
• Extra Virgin Olive Oil 1/3 cup (90 ml) for frying
• Garlic Cloves 6 thinly sliced
• Crushed Red Pepper 1/4 teaspoon
• Lemon Juice 1 tablespoon
• Chopped Parsley 2 tablespoons
• For the Garlic Paste (Ajillo)
• Garlic Cloves 2 roughly chopped
• Chopped Parsley 2 tablespoons
• Extra Virgin Olive Oil 2 tablespoons (30 ml)
• Sea Salt and Black Pepper To taste
• Prep Garlic Paste In a mortar and pestle (or small food processor) pound the 2 chopped garlic cloves with 2 tablespoons of parsley and a pinch of salt until a paste forms. Mix in 2 tablespoons of olive oil and set aside. This raw garlic paste adds incredible aroma.
• Prep and Sear Fish Pat the cod fillets completely dry with paper towels (this is essential for a good sear). Season both sides with salt and pepper. Heat a large pan over medium heat and add the 1/3 cup olive oil. Once the oil is hot add the cod fillets in a single layer, skin side down. Sear for 3 minutes per side, or until cooked through. Remove the fish and set aside.
• Infuse Oil Use the same pan and same heat. Add the sliced garlic and crushed red pepper to the hot oil. Mix continuously for 30 seconds to 1 minute until the garlic is fragrant (do not let it burn). Turn off the heat.
• Finish Sauce Add the lemon juice and the rest of the chopped parsley to the pan. Mix together and season with salt and pepper.
• Combine and Serve Return the cod fillets to the pan. Spoon the flavorful oil over the fish and then top each fillet with a dollop of the raw fragrant garlic sauce paste made earlier. Serve directly out of the pan garnished with lemon wedges.

Step by Step Mastering the Tender White Fish

The challenge with this Spanish Garlic Fish recipe is searing the tender white fish perfectly without overcooking and ensuring the garlic infuses the oil without burning. My early attempts sometimes resulted in burnt garlic; I learned the timing is vital.

Here is the detailed human-written guide to mastering this spectacular low carb dinner:

• Dry Fish is Essential for Sear The most critical step for getting a beautiful sear on the fish is patting the fillets completely dry. Excess moisture prevents the fish from browning and will cause it to steam.
• Sear the Fish First Always sear the fish first and then remove it from the pan before making the final sauce. This is because the fish cooks much faster than the time it takes to build the layered fragrant garlic sauce. Cooking the fish fully at the beginning ensures perfectly tender white fish.
• Control the Sliced Garlic When sautéing the sliced garlic in the pan after removing the fish, you must watch it carefully. Cook only until the garlic is fragrant and lightly golden (about 30-60 seconds). Burnt garlic is bitter and will ruin the entire one pan meal.
• Use a Mortar and Pestle for Aroma Using a mortar and pestle to crush the raw garlic and parsley for the final paste releases maximum aroma and flavor. This simple paste, added at the end, is what gives the dish its signature fresh, sharp garlic sauce punch.
• Serving and Leftovers Serve the fish immediately for the BEST flavor and texture. If storing leftovers, keep the fish and sauce separate in the refrigerator for up to 3 days. Reheat gently in a pan with a splash of oil.

Variations Serving and Storage Tips

This core Spanish Garlic Fish recipe is an ULTIMATE base for versatile healthy dinner recipes.

• Substitute Protein This method works perfectly with other seafood. Substitute the cod with large shrimp, calamari rings, or even chicken cutlets. Adjust the cook time accordingly (shrimp and calamari cook faster).
• Add Vegetables For a complete one pan meal, add a handful of chopped spinach or cherry tomatoes to the pan when adding the lemon juice and final parsley.
• Make it Creamy For a richer sauce, stir a tablespoon of cream cheese or heavy cream into the fragrant garlic sauce after removing the pan from the heat.
• Herb Swap Substitute the parsley with fresh cilantro for a twist on the garlic sauce or add a pinch of smoked paprika for color and smoky flavor.

Serving Suggestions

This BEST low carb dinner is perfect for:

• Tapas Appetizer Serve the small fillets directly from the pan with crusty bread to soak up the fragrant garlic sauce.
• Main Course Serve alongside roasted potatoes or cauliflower rice for a healthy dinner recipe side.
• Simple Side Pair with a light garden salad dressed with a simple vinaigrette.

Storage and Recipe Notes

• Keep Fresh Store leftovers in an airtight container in the refrigerator for up to 3 days |
• Reheating Hack Reheat the fish gently in a skillet over low heat with a touch of the infused oil |
• Flavor Source The flavor is heavily reliant on high-quality extra virgin olive oil |
• Cook Time Cook fish only until the center reaches an internal temperature of 145°F (63°C) |

Conclusion Your Most ICONIC Healthy Dinner Recipe

The Spanish Garlic Fish recipe is the perfect blend of Mediterranean simplicity and bold garlic flavor. It’s the BEST healthy dinner recipe solution that guarantees an ICONIC one pan meal and low carb dinner every time.

By mastering this simple fish searing and sauce infusing technique you ensure your kitchen is filled with wholesome flavorful quick dinner options.

Pin this low carb dinner today and enjoy the BEST ICONIC Spanish Garlic Fish