Pan-Seared Whitefish with Lemon Butter and Boiled Potatoes

Flaky white fish pan-seared to perfection and drizzled with a bright lemon-butter sauce, served alongside tender boiled potatoes and fresh steamed green beans for a light yet satisfying Swiss-inspired meal.

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 1
• Cuisine: Swiss
• Difficulty: Medium
• Cost: $6.25/serving

Dietary

• Nut-Free
• Pescatarian
• High-Protein

Tags

• healthy
• fresh
• sauté
• steam

Ingredients

• 6 ounce white fish fillet (firm, such as cod, halibut, or pike (Zanderfilet))
• 1 tablespoon all-purpose flour
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon olive oil
• 1 tablespoon unsalted butter
• 1.5 tablespoon fresh lemon juice
• 1 tablespoon fresh parsley (chopped, for garnish)
• 6 ounce Yukon Gold potatoes (small, peeled, quartered)
• 4 ounce fresh green beans (trimmed)

Instructions

1. Place the quartered Yukon Gold potatoes in a small pot, cover with cold water, add 1/4 teaspoon of salt, and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until tender when pierced with a fork. Drain well.
2. While potatoes are cooking, prepare the green beans. Bring a small amount of salted water to a boil in a separate pot or steamer. Add the fresh green beans and steam for 4-6 minutes, or until tender-crisp. Drain and set aside.
3. Pat the white fish fillet very dry with paper towels. In a shallow dish, combine 1 tablespoon of all-purpose flour with 1/4 teaspoon of salt and 1/8 teaspoon of black pepper. Dredge the fish in the flour mixture, shaking off any excess.
4. Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Once hot, carefully place the floured fish fillet in the skillet. Cook for 3-4 minutes per side, depending on thickness, until golden brown and flaky.
5. Remove the fish to a plate. Reduce heat to low, add 1 tablespoon of unsalted butter to the skillet and let it melt. Add 1 1/2 tablespoons of fresh lemon juice, scraping up any browned bits from the bottom of the pan. Stir for about 30 seconds until slightly thickened.
6. Drizzle the lemon-butter sauce over the cooked fish. Season the boiled potatoes and steamed green beans with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper. Arrange the fish, potatoes, and green beans on a serving plate.
7. Garnish with chopped fresh parsley, if desired, and serve immediately.

Notes

Ensure the fish is patted very dry before flouring and searing to achieve a crispier crust. Be careful not to overcook the fish, as it can dry out quickly. If using a more delicate fish, reduce cooking time slightly.

Nutrition (per serving)

• Calories: 541
• Protein: 32.8 g
• Carbohydrates: 47.1 g
• Fat: 24.8 g
• Fiber: 6 g
• Sodium: 1697 mg
• Saturated Fat: 8.8 g
• Sugar: 5.6 g
• Cholesterol: 104 mg