Pan Seared Local Fish Recipe

Pat dry and season

Pat the fish fillets thoroughly dry with paper towels. Dry skin/crust ensures a good sear. Season both sides evenly with 1 1/4 tsp kosher salt, 3/4 tsp black pepper and the paprika (if using). Lightly dust both sides of each fillet with the 1/4 cup flour and shake off excess — this helps form a thin crust and aids browning.

Preheat pan

Place a large heavy skillet (cast iron or stainless steel preferred) over medium-high heat. Add the 2 tbs olive oil and let it heat until shimmering but not smoking (about 1–2 minutes).

Sear the fish

Add the fillets to the pan presentation-side down (skin-side if the fillet has skin), spacing them so they don't touch. Press gently for 10 seconds to ensure full contact. Cook without moving for 3–4 minutes, until the underside is deeply golden and releases easily from the pan. Flip the fillets using a spatula.

Add butter and aromatics

Immediately add the 2 tbs unsalted butter, smashed garlic cloves and the herb sprigs to the pan alongside the fish. Tilt the pan slightly and spoon the melted butter over the top of each fillet (basting) for 1–2 minutes to finish cooking. Cook until the fish reaches an internal temperature of about 125–130°F (52–54°C) for medium doneness; residual heat will continue to carryover cook. Total cook time after flipping should be 2–4 minutes depending on thickness.

Make pan sauce

Remove the fish to a warm plate and tent loosely with foil. Discard the smashed garlic and herb stems if desired. Reduce heat to medium, add the 1/4 cup white wine or stock to the hot pan to deglaze, scraping up browned bits with a wooden spoon. Let the liquid reduce by about half (about 1–2 minutes).

Whisk in the 2 tbs fresh lemon juice, then remove the pan from heat and swirl in the 1 tbs cold cubed butter to enrich and slightly thicken the sauce into a glossy emulsion. Taste and adjust seasoning with up to 1/4 tsp extra salt and a pinch of pepper if needed. Stir in the chopped parsley.

Serve

Spoon the pan sauce over the plated fillets, garnish with lemon wedges, and serve immediately.