Pat the fish fillets dry with paper towels. Check for and remove any remaining pin bones with tweezers. This helps the marinade adhere and ensures even cooking.

Make marinade

In a shallow dish or bowl, whisk together 3 tbs olive oil, 2 tbs lemon juice, minced garlic, chopped thyme, 1 tsp sea salt, 1 tsp black pepper and 1 tsp soy sauce (if using).

Marinate

Place fillets in the dish and turn to coat both sides. Let sit at room temperature for 10–15 minutes (or refrigerate up to 30 minutes). Do not over-marinate acidic mixtures more than 30 minutes for delicate fish to avoid 'cooking' the flesh.

Accompaniment (Pan-Roasted Vegetables)

Par-cook potatoes

While fish marinates, preheat oven to 200°C / 400°F. Place halved baby potatoes in a pot with cold salted water. Bring to a boil and simmer 8–10 minutes until just tender. Drain and return to pot to steam-dry for 1–2 minutes.

Roast vegetables

Toss par-cooked potatoes and carrots with 2 tbs olive oil, 1 tsp salt, 1/2 tsp pepper and 1 tsp fresh rosemary or thyme. Spread on a rimmed baking sheet and roast in the preheated oven for 20–25 minutes, turning once, until golden and tender. If you prefer quicker vegetables, roast only potatoes and sauté thin carrots in a pan briefly.

Pan-Sear Fish & Pan Sauce

Heat pan

When vegetables go into the oven, heat a large heavy skillet (cast iron or sauté pan) over medium-high heat until hot. Add a thin film of oil or 1 tbs butter to the pan and let it shimmer.

Sear fillets

Add the marinated fillets skin-side down if skin-on (or presentation side down if skinless). Do not overcrowd — cook in two batches if necessary. Sear 3–4 minutes without moving until a golden crust forms, then carefully flip and cook 2–4 minutes more until the fish reaches an internal temperature of 55–60°C (130–140°F) depending on desired doneness. Thinner fillets will need less time.

Rest fish

Transfer cooked fillets to a warm plate and tent loosely with foil to rest for 2–3 minutes while you make the pan sauce.

Make pan sauce

Reduce heat to medium. Add 2 tbs butter to the same pan. Add the minced shallot and sauté 30–45 seconds until fragrant and translucent (scrape browned bits from pan with a wooden spoon). Pour in 1 tbs white wine or stock to deglaze, scraping up browned bits. Let the liquid reduce by half (about 1 minute). Stir in 1 tbs lemon juice, 1 tsp capers (if using) and chopped parsley. Swirl in any accumulated fish juices from the resting plate into the sauce. Taste and adjust seasoning with a pinch of salt and pepper.

Finish and serve

Place roasted vegetables on plates, set a fillet over them, and spoon the pan sauce over the fish. Garnish with additional chopped parsley and lemon wedges. Serve immediately.