Pat fish fillets dry with paper towels. Season both sides with 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper. Lightly dredge each fillet in 1/4 cup all-purpose flour, shaking off excess.

Cook fish

In a large skillet over medium heat, warm 1 tablespoon olive oil and 2 tablespoons unsalted butter until butter is foaming and just beginning to brown (about 1–2 minutes). Add the fillets to the pan, skin-side down if applicable, and cook without moving for 3–4 minutes until a golden crust forms. Flip carefully and cook the other side 2–3 minutes more, or until fish reaches an internal temperature of 145°F (opaque and flakes easily). Transfer cooked fillets to a warm plate and tent with foil.

Make garlic butter sauce

Reduce heat to low. Add remaining 1 tablespoon butter to the pan. Add 4 cloves minced garlic and sauté gently for 30–45 seconds until fragrant (do not burn). Stir in 2 tablespoons fresh lemon juice, 2 tablespoons chopped fresh parsley, and 1/4 teaspoon red pepper flakes if using. Taste and adjust seasoning with a pinch of salt and pepper.

Finish

Spoon the garlic butter sauce over the fish fillets. Let rest 1 minute to marry flavors. Serve immediately.

Rice (2 scoops equivalent)

Rinse 1 cup long-grain white rice under cold water until water runs clear to remove excess starch. Drain.

In a medium saucepan, combine rinsed rice, 1.5 cups water, 1/4 teaspoon kosher salt, and 1 teaspoon butter or oil. Bring to a boil over high heat, then reduce heat to low, cover, and simmer gently for 15 minutes (do not lift lid). Remove from heat and let rest, covered, for 10 minutes. Fluff with a fork before serving. Portion roughly 2 scoops (about 1 cup cooked) per serving.

Macaroni Salad (1 scoop equivalent)

Cook 1/2 cup elbow macaroni in a pot of salted boiling water according to package instructions until tender (~7–8 minutes). Drain and rinse under cold water to stop cooking and cool the pasta.

In a bowl, combine 2 tablespoons mayonnaise, 1 tablespoon plain yogurt or sour cream (if using), 1 teaspoon apple cider vinegar or lemon juice, 1 tablespoon finely diced celery, 1 teaspoon finely diced red onion, 1 tablespoon grated carrot (optional), 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Mix until smooth.

Add cooled pasta to the dressing and toss to coat. Adjust seasoning to taste. Chill for at least 15 minutes for best flavor. Portion about 1 scoop (roughly 1/2 cup) per serving.