Hook Line and Simple
Elevate your seafood game with "Hook Line and Simple," a quick and delicious pan-seared white fish recipe that’s perfect for weeknight dinners or elegant entertaining. Featuring tender fillets of cod, haddock, or tilapia, this dish is seasoned to perfection and lightly dusted with flour for a delicate golden crust (optional). The fish is bathed in a luscious lemon butter garlic sauce, enhanced by the bright tang of capers and a sprinkle of fresh parsley. Ready in under 30 minutes, "Hook Line and Simple" pairs beautifully with rice, quinoa, or steamed veggies, making it a versatile and wholesome meal option. Whether you're seeking a light, zesty dinner or a show-stopping centerpiece, this easy white fish recipe will have everyone hooked!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
- 1 lemon
- 4 tablespoons unsalted butter
- 2 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 tablespoon capers (optional)
- 0.25 cups flour (for dusting, optional)
Instructions
Pat the white fish fillets dry with paper towels and season both sides with salt and black pepper. If desired, lightly dust the fish with flour to create a delicate crust.
Heat a large skillet over medium heat and add the olive oil. Once the oil is shimmering, place the fish fillets in the skillet. Cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove the fish from the pan and set aside on a plate.
Reduce the heat to low and add the butter to the skillet. Let it melt and become slightly bubbly, then add the minced garlic. Cook for about 30 seconds until fragrant, being careful not to burn the garlic.
Squeeze the juice of one lemon into the skillet and stir to combine with the butter and garlic. Add the capers, if using, and let the sauce simmer for 1 minute.
Return the fish to the skillet, spooning the lemon butter sauce over the fillets to coat. Cook for another 2-3 minutes to warm the fish through.
Sprinkle the chopped parsley over the top and serve immediately. Pair with rice, quinoa, or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
304 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.7 g | 25% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 590 mg | 26% | |
| Total Carbohydrate | 7.8 g | 3% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 0.5 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 42 mg | 3% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 420 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
