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Healthy Juicy and Flaky Fish Seared

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Master the art of pan-searing fish to achieve a deliciously crispy exterior and tender, flaky interior. This technique is healthy and enhances the natural flavors of the fish.

Ingredients

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  • 1 lb firm white fish (like cod, halibut, or snapper)
  • Salt and pepper to taste
  • 2 tablespoons canola oil
  • 1 tablespoon butter (optional)
  • Fresh herbs (like thyme, dill, or parsley)
  • Lemon juice
  • Garlic powder (for seasoning)
  • Additional seasonings (optional): Oregano, paprika, cumin

Instructions

  1. Pat the fish dry with paper towels to remove excess moisture.
  2. Season both sides of the fish with salt, pepper, and any preferred herbs or spices.
  3. Preheat a heavy-bottomed skillet or cast-iron pan over medium-high heat.
  4. Add canola oil to the hot pan.
  5. Place the fish in the pan, skin-side down if applicable, and sear until a golden crust forms (about 3-4 minutes for medium fillets).
  6. Flip the fish and cook until it flakes easily with a fork, about another 3-4 minutes.
  7. Optionally, add butter and fresh herbs in the last minute of cooking for added flavor.
  8. Remove from heat and garnish with lemon juice before serving.

Notes

Serve with light salads, steamed vegetables, or quinoa for a balanced meal. Always use fresh, high-quality fish for the best results.

Nutrition

Find it online: https://www.helthrecipe.com/healthy-juicy-and-flaky-fish-seared-7-secrets-to-perfect-pan-searing/