- Level
- very easy
Ingredients
- 2/3lb
- skinless white fish fillet (such as haddock, halibut, cod), cut into 4 portions
- 350 g
- salt and pepper to taste
- 2 tbsp
- Compliments Canola Oil
- 30 mL
- 2 tbsp
- unsalted butter
- 30 mL
- 1
- lemon wedge
Method
Step 1
Heat a heavy frypan (steel, cast-iron, enamel, etc.) or non-stick pan over high heat. Pat fish dry on all sides to remove excess moisture. Season fish generously on both sides with salt and pepper.
Step 2
Add canola oil to the centre of the hot pan, swirling to coat the bottom. Once oil is hot and shimmering, begin to lay the fish gently in the pan, slightly dragging the fillet through the oil (this quickly creates a cooked surface that helps prevent sticking), before laying it down away from you to prevent hot oil splashing onto hands.
Step 3
Let the fish cook undisturbed until it has cooked approx. 2/3rds of the way through (the cooked fish turns from translucent to opaque white as the heat come up from the pan). Turn the fish over and reduce the heat to low. (Tip: At this point, if desired, thicker fillets can be transferred to a 190°C/ 375°F oven in the pan to finish cooking.) Add the butter to the hot pan, swirling to melt. Tilt the pan slightly and use a spoon to baste the fish with the melted butter until it finishes cooking, turns opaque and reaches an internal temperature of 70°C (158°F).
Step 4
Finish with a squeeze of lemon into the pan, basting one last time with the lemon and butter. Serve immediately.
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Nutritional Facts Per Serving
- Nutrition Description:
- Per serving (1/4 of the recipe):
- Calories:
- 180
- Fat:
- 12 g
- Saturated Fat:
- 3.5 g
- Carbs:
- 1 g
- Cholesterol:
- 40 mg
- Protein:
- 18 g
- Sodium:
- 190 mg
