Pan-Seared Fish with Herb Butter Sauce Recipe

Looking for an easy Pan-Seared Fish with Herb Butter Sauce recipe? Learn how to make Pan-Seared Fish with Herb Butter Sauce using healthy ingredients.


Submitted by christinavt

Makes 4 servings



Use - to 1-inch-thick pieces of fish, each weighing about 6 ounces. Any variety of skinless fish fillets of comparable thickness can be substituted for the cod or haddock. For a smooth, emulsified sauce, whisk the butter into the reduced wine one tablespoon at a time. Grab the piece of butter with the tines of a whisk and stir until the butter dissolves before adding the next piece. From America's Test Kitchen. flour, cod or haddock fillets, salt and pepper, vegetable oil, shallot, white wine grated lemon zest, lemon juice, fresh thyme, butter, fresh parsley cvt

Recipe Ingredients for Pan-Seared Fish with Herb Butter Sauce

1 tablespoon all-purpose flour, net from 1/2 cup
18 ounces cooked fish, net form 1 1/2 pounds fresh boneless, skinless thick cod or haddock fillets
1 salt to taste
1 pepper to taste
2 tablespoons vegetable oil (4044), net from 3 tablespoons
30 g (one) shallot, minced
1/2 cup white wine
1 teaspoon grated lemon peel
1 tablespoon fresh lemon juice
1 teaspoon minced fresh thyme
4 tablespoons butter, cut into 4 pieces
2 tablespoons finely chopped fresh parsley

Recipe Directions for Pan-Seared Fish with Herb Butter Sauce

  1. Place flour in shallow dish. Pat fish dry with paper towels and season with salt and pepper. Coat fish lightly with flour.

  2. Heat 2 tablespoons oil in large nonstick skillet over medium heat until just smoking. Cook fillets until golden and thickest part of fillets flake easily, about 3 minutes per side. Transfer to platter and tent with foil. Wipe out skillet.

  3. Add remaining oil and shallot to empty pan and cook until softened, 2 to 3 minutes. Add wine, lemon zest, lemon juice, and thyme and simmer until reduced by half, about 2 minutes. Off heat, whisk in butter and parsley. Season sauce with salt and pepper and pour over fish.

Categories

Main Dish

Nutrition Facts
Serving Size 194.7g
Amount Per Serving
Calories
344
Calories from Fat
176
% Daily Value*
Total Fat
19.6g
30%
Saturated Fat
8.6g
43%
Trans Fat
0.0g
Cholesterol
125mg
42%
Sodium
235mg
10%
Potassium
588mg
17%
Total Carbohydrates
4.3g
1%
Dietary Fiber
0.3g
1%
Sugars
0.4g
Protein
31.6g
Vitamin A 14% Vitamin C 9%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C-
  Good points
  • Very low in sugar
  • Very high in selenium
  •   Bad points
  • High in saturated fat
  • High in cholesterol
  • Contains alcohol
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