Pan-Seared Fish Fillet
User Reviews
4.8
8 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
5 mins
-
Total Time
15 mins
-
Servings
1 to 2 servings
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Calories
358 kcal
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Course
Main Course
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Cuisine
American
Pan-Seared Fish Fillet
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Pan seared fish fillet. It's what's for dinner. Pronto. And so easy to make and tastes so darn delectable with its lemon butter sauce that you're going to completely forget it's good for you. Here's how to make it.
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Ingredients
- 1 (8 oz) fish fillet such as cod, snapper, sea bass, or salmon, with the skin on
- ghee or grapeseed oil
- 1 to 2 tablespoons ghee or unsalted butter (optional
- 1/2 lemon
- salt sea salt; freshly ground black pepper
- black pepper sea salt; freshly ground black pepper
Instructions
- Set a heavy cast iron or stainless steel skillet over medium-high heat until very hot but not smoking, about 3 minutes.
- While the skillet is heating, wash the fillet, then pat it really dry with paper towels. The drying part is critical, otherwise, the skin won’t get crisp. Season both sides of the fish fillet with salt and black pepper.
- When the skillet is hot, carefully add just enough ghee or oil to evenly coat the skillet. Wait a few seconds for the oil to heat and then quickly add the fish, skin side down. The fillet will contract and curve upwards. When this happens, take a flexible spatula and press the entire fillet gently back down and hold for a few seconds to ensure even cooking and crisp skin all over. Let the fish cook without messing with it too much until you can see a golden brown color on the edge of the skin and the edges of the fish flesh become opaque, 3 to 4 minutes.
- Carefully and gently use a spatula to lift up the fillet and flip it over. Add the butter, if using, and baste the fish until cooked through, 2 to 3 minutes longer.
- Gently transfer the fish to a plate and serve with a squeeze of lemon.
Notes
- Ghee, which originated in ancient India, is a form of clarified butter (butter that’s been simmered to remove all the water). But unlike regular clarified butter, ghee has been cooked longer, allowing the milk solids to caramelize. As well, it has a higher smoke point and makes it much more shelf-stable. The cooking process also removes lactose, making it perfect for anyone with lactose intolerance.
- The flavor is richer, nuttier, and with a slightly sweeter, grassy taste. Ghee can be used in most of the same ways that butter can be, but perhaps its best application is as a finishing oil. Drizzled over roasted vegetables, rice, fish–anything that would benefit from some flavor and richness.
Nutrition Information
Show Details
Serving
1portion
Calories
358kcal
(18%)
Carbohydrates
3g
(1%)
Protein
46g
(92%)
Fat
19g
(29%)
Saturated Fat
11g
(55%)
Monounsaturated Fat
5g
(25%)
Cholesterol
152mg
(51%)
Sodium
119mg
(5%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 1to 2 servings
Amount Per Serving
Calories 358 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 358kcal | 18% |
| Carbohydrates | 3g | 1% |
| Protein | 46g | 92% |
| Fat | 19g | 29% |
| Saturated Fat | 11g | 55% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 152mg | 51% |
| Sodium | 119mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
8 reviews
Excellent
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