Pan Seared White Fish with Lemon Butter Sauce
Quick and easy pan-seared white fish with lemon butter sauce. This tender fish cooks in 10 minutes and comes out juicy and full of flavor. Season, sear, and serve with veggies or salad for a fast, delicious meal.
Ingredients
FOR THE FISH
- 2 6 oz. white fish fillets, bones removed
- 2 tablespoons avocado oil or clarified butter
- 1-2 tablespoons of any seafood seasoning (Old Bay, Cajun blackened, or lemon pepper)
- kosher salt and black pepper to taste
- lemon wedges for serving
FOR THE SAUCE
- 3 tablespoons unsalted butter
- 1 minced garlic clove
- juice of ½ lemon
- 2 tablespoons chopped parsley
- kosher salt to taste
Instructions
- Pat the fish fillets dry with paper towels. Lightly season both sides of the fish with salt and pepper and additional seasonings.
- Place a large skillet over medium-high heat. Add oil or clarified butter and swirl to coat the pan. The pan should be hot enough that the fish sizzles as soon as it touches the surface.
- Lay the fish in the pan, skin-side down, if it has skin. Let the fish cook undisturbed for 3-4 minutes or until the edges turn opaque and the fish is not stuck to the pan.
- While the fish cooks, melt four tablespoons of butter in a small saucepan over medium-low heat. Stir in the garlic, juice of half a lemon (about 1 tablespoon), and 2 tablespoons chopped parsley. Season to taste with salt. Turn off the heat and cover the pot until the fish is ready.
- Gently flip the fish using a wide fish spatula. Cook for another 2-3 minutes on the other side. The fish is done when it flakes easily with a fork.
- Plate the fish and spoon the warm butter sauce over the top. Serve hot with lemon wedges.
Notes
TIPS:
Preheat the Pan: A hot skillet helps create a good sear and keeps the fish from sticking. If the fish sticks to the pan, don't force it—let it cook for another minute. It will naturally release when it's ready to flip.
Cook in Batches – If you need to cook multiple batches, use two pans at the same time or wipe the pan clean with paper towels between batches. Add additional oil and butter to the new pan.
SIDES
- Pair the fish with creamy mashed potatoes or lemon asparagus rice.
- Fresh vegetables are always a great choice to keep things light and healthy. Roasted asparagus or steamed broccoli and carrots make excellent additions.
- For a taste of the Keys, try crispy tostones or mango pico de gallo.
Nutrition
Calories: 455.3kcalCarbohydrates: 4.6gProtein: 35gTotal Fat: 34.2gSaturated Fat: 13.5gCholesterol: 130.2mgSodium: 94.3mgPotassium: 597.8mgFiber: 1.1gSugar: 0.8gNet Carbohydrates: 3.4g
Tried this recipe? Leave a comment below & tag @cookinginthekeys on social!
