Seasonal Fish Recipe

Prepare fish

Pat the fillet dry with paper towels. Season both sides lightly with kosher salt (about 1 tsp total) and freshly ground black pepper (about 1/2 tsp). Let sit at room temperature for 10 minutes while you preheat and prepare aromatics.

Preheat

Preheat a large skillet (preferably stainless steel or cast iron) over medium-high heat for 2–3 minutes until hot. If roasting, preheat oven to 200°C (400°F).

Cook fillet (pan-sear)

Add 1 tablespoon extra-virgin olive oil to the hot skillet and swirl. Place the fillet skin-side down if skin-on. Press gently with a spatula for 20–30 seconds to prevent curling. Cook without moving for 3–5 minutes depending on thickness until the edges are opaque and the underside is golden-brown.

Finish fillet

Flip the fillet carefully and reduce heat to medium. Add 1 tablespoon butter, minced garlic, and 1 tablespoon chopped parsley to the pan. Tilt the pan slightly and spoon the melted butter and oil over the fish (basting) for 1–3 minutes until the fish is just cooked through (internal temperature ~55–60°C / 130–140°F) and flakes with a fork. If using white wine, add 60 ml to the pan immediately after flipping and let it reduce by half to create a quick pan sauce.

Rest & finish

Remove fish to a warm plate and squeeze half the lemon over it. Sprinkle with remaining parsley and dill. Let rest for 1–2 minutes before serving so juices settle.

Alternative: Roast

If roasting, place seasoned fillet on a rimmed baking sheet or in an ovenproof skillet, drizzle 2 tbsp olive oil and scatter minced garlic and herbs over the top. Roast at 200°C (400°F) for 8–12 minutes depending on thickness (until opaque and flakes easily). Finish with a squeeze of lemon and the butter or a drizzle of olive oil.

Zest the lemon before halving it; reserve zest for garnish if desired. Mince the garlic and chop the parsley and dill. Use half the chopped herbs in the pan while cooking and reserve the rest to sprinkle over the finished fish.

Measure olive oil and butter. Use 1 tbsp olive oil for searing and the remaining 1 tbsp to drizzle or use in the roast method. Add butter toward the end to brown lightly and baste the fish. If using wine, add after flipping and reduce to concentrate flavor.

Potatoes

If serving with baby potatoes, parboil halved potatoes in salted water for 8–10 minutes until just tender. Drain and toss with 1 tbsp butter, salt and pepper. For extra color, pan-roast in 1 tbsp olive oil over medium-high heat for 4–6 minutes until golden.

Seasonal vegetables

Trim vegetables (asparagus, green beans or carrots). Steam or blanch in boiling salted water 2–4 minutes until crisp-tender. Toss with a little butter, salt and pepper. Alternatively, after cooking the fish, quickly sauté vegetables in the fish pan for 2–3 minutes to pick up pan flavors.

Plate fish with potatoes and vegetables. Garnish with lemon wedges and remaining chopped herbs. Serve immediately.