Easy Pan Seared Tilefish Recipe
The simple technique in this tilefish recipe results in perfectly golden brown pan seared fish with a buttery pan sauce that’s seasoned with garlic and thyme. A squeeze of lemon juice at the end brightens the dish and makes the flavors sing.
Servings: 2
Calories: 502kcal
Ingredients
- 1 lb tilefish fillets skin removed
- Kosher salt
- Freshly cracked black pepper
- 2 tablespoons neutral oil such as canola or grapeseed
- 3 tablespoons butter
- 2 garlic cloves smashed
- 2 sprigs fresh thyme
- ½ lemon juiced, plus lemon wedges for serving
Instructions
- Pat the tilefish fillets dry with paper towels, then season both sides generously with salt and pepper.
- Place a large stainless steel or cast iron skillet over medium-high heat, then add the oil once the pan is hot.
- Once the oil is shimmering and hot, carefully lay the fillets in the pan, working in batches if necessary so you don’t over crowd the pan.
- Cook without moving them until the edges turn opaque and the bottoms are golden brown, about 3-4 minutes. The fish should be about ⅔ of the way cooked.
- Flip the fillets, then add the butter, garlic and thyme to the pan.
- When the butter melts and foams, tilt the skillet toward you and carefully spoon the hot butter over the fish for another minute or two until the fish is just barely opaque throughout.
- Transfer the fillets to plates, then add the lemon juice to the pan and swirl it around.
- Spoon the lemon butter over the fish, then serve right away with lemon wedges on the side.
Notes
- Always dry the tilefish fillet well with paper towels before cooking. This ensures a crisp, golden brown crust.
- Season with salt and pepper just before cooking so the salt doesn’t draw out too much moisture.
- Use a heavy stainless steel or cast iron pan for the best crust. A non-stick skillet will not give the same results.
- Make sure the oil is hot and shimmering, but not smoking.
- Cook in batches if needed so the pan doesn’t get crowded.
- Lightly smash the garlic and thyme before adding to the butter to release more flavor.
- Let the fish rest for 1-2 minutes after cooking so the juices settle.
- Sprinkle with flaky salt at the end for an extra pop of flavor.
Nutrition
Calories: 502kcal | Carbohydrates: 4g | Protein: 46g | Fat: 35g | Saturated Fat: 14g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 159mg | Sodium: 254mg | Potassium: 745mg | Fiber: 1g | Sugar: 1g | Vitamin A: 579IU | Vitamin C: 17mg | Calcium: 44mg | Iron: 2mg
