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Pan-Seared White Fish
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Pan-Seared White Fish

Searing the fish fillets in a pan cooks the thin fillets quickly without a lingering fishy smell most home cooks fear. I pair the fish with a simple lemon butter sauce made in the pan.
Course Main Course
Cuisine American, French
Keyword butter, fish, herb, seafood, white fish
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2
Calories 446kcal

Ingredients

  • 2 (6 to 8 ounce) boneless, skin on white fish fillets (tilapia, halibut, cod, bass)
  • Kosher salt, as needed
  • Freshly ground black pepper, as needed
  • 2 tablespoons canola oil, or another neutral oil like grape-seed
  • 3 tablespoons unsalted butter
  • ½ medium lemon
  • 2 teaspoons nonpareils capers
  • 2 tablespoons chopped mixed herbs, like chives, tarragon, parsley
  • Lemon wedges, for serving

Instructions

  • Pat the fish dry with a paper towel and discard. Season all over with salt and pepper.
  • Heat a large skillet over medium high heat, add the oil and heat through.
  • Place the filets skin side of the fish down in the pan, pressing down gently for a few seconds so the skin doesn’t curl. Sear, until the skin is golden and easily releases from the pan, about 3 minutes.
  • Carefully flip the fish using a spatula and add the butter, lemon juice and capers to the pan. Continue to cook, tilting the pan so the butter pools in the side of the pan. Use a spoon to splash the butter over the top to baste the fish until it’s cooked through, about an additional minute.
  • Garnish with the herbs and serve the fish with lemon wedges on the side.

Video

Nutrition

Calories: 446kcal | Carbohydrates: 3g | Protein: 35g | Fat: 34g | Saturated Fat: 13g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 130mg | Sodium: 147mg | Potassium: 556mg | Fiber: 1g | Sugar: 1g | Vitamin A: 533IU | Vitamin C: 14mg | Calcium: 30mg | Iron: 1mg