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This recipe is in The Mediterranean Refresh: Meals on a Budget
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Skillet Fish Fillet with Lemon and Capers
This is a delicious recipe to enjoy, especially when the whole family gets together on the weekend. To prepare the crispy and golden fish, make sure that the fillets (fresh or frozen then thawed) are dry already. Dusting them lightly with flour gives them a very fine crust and also thickens them in the pan sauce. Although cod is suggested here, any thicker portion of white fish, whether tilapia, haddock or halibut, can be substituted and will provide the same amount of flavor.
2 Tbsp Olive oil
1 Lb. Skinless cod fillets (about ½-inch thick), thawed from frozen and very dry
2 Tbsp. All-purpose flour
½ Tsp. Kosher salt
¼ Tsp. Freshly ground black pepper
1 Medium lemon
¹⁄³ Cup Capers, drained
3 Tbsp. Unsalted butter
2 Crushed garlic cloves
Fresh parsley leaves torn, to serve
- Heat the oil until shimmering, in a large coated pan over medium heat. Next, sprinkle the cod evenly with flour, salt and pepper on each side. Place the cod fillets in the pan and fry until golden throughout, about 3 minutes on both sides. Transfer to a plate and cover with aluminum foil to keep them warm.
- Once you have transfered the cod, gently increase the temperature and add in the lemon juice. As it begins to bubble add the capers, butter and garlic and stir over the heat until the butter is fully melted and fragrant, about 1 minute. Pour the sauce over the fish and sprinkle with parsley.
- Serve immediately. Enjoy!
Fat: 16.3 g
Carbohydrates: 5.5 g
Fiber: 0.8 g
Protein: 21.2 g
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