Fish Filet Recipe

Prepare fish

Pat the fish fillets dry with paper towels. Trim any thin edges so the fillets are even thickness for uniform cooking.

Make marinade

In a shallow dish combine the lemon juice, 2 tbsp olive oil, minced garlic, chopped parsley, 1 tsp sea salt and 1/2 tsp freshly ground black pepper. Whisk to emulsify.

Marinate

Place fillets in the dish and spoon the marinade over each piece to coat both sides. Let marinate at room temperature for 10–15 minutes or refrigerate up to 30 minutes. Do not over-marinate (acid will start to 'cook' the fish).

Heat pan

While the fish marinates, combine the flour, paprika, dried oregano, 1/2 tsp salt and 1/4 tsp black pepper in a shallow plate and mix. Warm a large nonstick or stainless-steel skillet over medium-high heat and add 3 tbsp vegetable oil. Heat until shimmering but not smoking (about 1–2 minutes).

Dredge

Remove fillets from the marinade, letting excess drip off. Lightly dredge each fillet in the seasoned flour, pressing to adhere a thin, even layer and shaking off excess.

Cook fillets

Place fillets in the hot pan without crowding (cook in two batches if necessary). Cook 3–4 minutes on the first side until edges look opaque and the coating is golden-brown. Carefully flip and cook 2–4 minutes more on the second side until the fish flakes easily with a fork and reaches an internal temperature of 60°C (140°F). Total time depends on thickness; adjust as needed.

Finish

If desired, add the remaining 1 tbsp olive oil to the pan near the end and spoon hot oil over the fillets once for extra sheen. Transfer cooked fillets to a plate lined with paper towels briefly to drain any excess oil.

Serve each fillet with a lemon wedge and a sprinkle of extra chopped parsley. Offer additional salt and pepper at the table. Fish is best served immediately while hot and crisp.