Pan-Seared White Fish with Garlic Butter

Name: Pan-Seared White Fish with Garlic Butter
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: European
Ingredients: 0.75 pound white fish fillets; 1 tablespoon olive oil; 1 tablespoon unsalted butter; 2 clove garlic (minced); 1 lemon (small, half juiced, half sliced); 0.75 cup white rice (uncooked); 1.5 cup chicken broth; 0.25 yellow onion (medium, finely chopped); 0.25 cup fresh parsley (chopped); 0.5 pound green beans (trimmed); 1 teaspoon kosher salt; 0.5 teaspoon black pepper (freshly ground)

Flaky white fish pan-seared to perfection and drizzled with a rich garlic-lemon butter sauce, served with aromatic lemon rice pilaf and crisp green beans.

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 2
Cuisine: European
Difficulty: Easy
Cost: $5.83/serving

Dietary

Gluten-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

0.75 pound white fish fillets
1 tablespoon olive oil
1 tablespoon unsalted butter
2 clove garlic (minced)
1 lemon (small, half juiced, half sliced)
0.75 cup white rice (uncooked)
1.5 cup chicken broth
0.25 yellow onion (medium, finely chopped)
0.25 cup fresh parsley (chopped)
0.5 pound green beans (trimmed)
1 teaspoon kosher salt
0.5 teaspoon black pepper (freshly ground)

Instructions

Pat the white fish fillets dry with paper towels and season evenly with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
To prepare the lemon rice pilaf: Heat 1/2 tablespoon olive oil in a small saucepan over medium heat. Add the finely chopped yellow onion and cook until softened, about 3 minutes. Stir in the white rice and cook for 2 minutes until lightly toasted.
Pour in the chicken broth or water and bring to a boil. Reduce heat to low, cover, and simmer for 15-18 minutes, or until rice is tender and liquid is absorbed. Stir in 1/4 cup chopped fresh parsley and juice from 0.5 lemon. Fluff with a fork.
While rice cooks, heat 1/2 tablespoon olive oil in a large non-stick skillet over medium-high heat. Carefully place fish fillets in the skillet and cook for 3-5 minutes per side, depending on thickness, until golden brown and cooked through.
Remove fish from the skillet and set aside. Reduce heat to medium-low. Add the unsalted butter and minced garlic to the skillet. Cook for 1 minute until fragrant.
Remove the skillet from heat and stir in the juice from 0.5 lemon. Season with remaining 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
For the green beans: In a medium pot, bring about 1 inch of salted water to a boil. Add the trimmed green beans and cook for 3-5 minutes, until tender-crisp. Drain well.
Serve the pan-seared fish drizzled with the garlic butter sauce, alongside the lemon rice pilaf and steamed green beans. Garnish with lemon slices if desired.

Notes

Adjust the cooking time for the fish based on its thickness; thicker fillets will need more time. The garlic butter sauce can be made spicier with a pinch of red pepper flakes.

Nutrition (per serving)

Calories: 490
Protein: 42.5 g
Carbohydrates: 44.5 g
Fat: 17.5 g
Fiber: 4.1 g
Sodium: 1200 mg
Saturated Fat: 7.5 g
Sugar: 3.8 g
Cholesterol: 105 mg