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Healthy Juicy and Flaky Fish Seared

Healthy Juicy and Flaky Fish Seared

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.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 270
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb firm white fish (like cod, halibut, or snapper) Choose fresh fish for the best results.
  • Salt and pepper to taste Adjust based on preference.
  • 2 tablespoons canola oil High smoke point oil suitable for searing.
  • 1 tablespoon butter (optional) For added richness.
  • Fresh herbs (like thyme, dill, or parsley) To enhance flavor.
  • Lemon juice For brightness.
  • Garlic powder (for seasoning) For additional flavor.
  • Additional seasonings (optional): Oregano, paprika, cumin To create different flavor profiles.

Method
 

Preparation
  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.
Cooking
  1. 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).
  2. Flip the fish and cook until it flakes easily with a fork, about another 3-4 minutes.
  3. Optionally, add butter and fresh herbs in the last minute of cooking for added flavor.
  4. 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.