AuthorKevin PetrizioHave you seen the price of beef these days? And chicken can be hard to find! But fish is available and still pretty reasonably priced. This butter basted recipe is simple, but full of flavor. And you can make it with just about any flaky, white fish. Cod is usually my go to fish, but I used haddock to change things up this time. Pollock, flounder, and even sea bass also are great choices. This recipe belongs in the less is more category. A simple seasoning of lemon and thyme is all you need to enhance the flavor of this kind of fish. You can even chill the fish and serve it over a salad with our air fryer croutons.
Spray a non-stick skillet with cooking spray and put it over medium heat. Use a skillet that is slightly bigger than the fish you are cooking.
Add the fish to the pan and shake gently for a few minutes.
Add the butter and a few sprigs of thyme to the pan and gently shake as the butter melts.
Tip up pan and ladle butter over the fish for 15 seconds. Let the pan sit on the heat for 30 seconds
Repeat the last step 4 or 5 times until the fish starts to flake on the top.
Total cooking time should be about 5-7 minutes depending on how thick the fish is.
Remove from heat, cover and let it sit for 2 minutes. Squeeze a lemon wedge over the fish.
Plate the fish with a cup of cooked spinach and ½ cup baked potato.
Spoon any extra butter from the pan over the fish and potato.
Test for seasoning and garnish with a pinch of extra thyme.
This recipe makes 1 serving
Count each serving as: 1 protein - 2 veggie - 1 fat - 1 starch
Ingredients
Directions
Spray a non-stick skillet with cooking spray and put it over medium heat. Use a skillet that is slightly bigger than the fish you are cooking.
Add the fish to the pan and shake gently for a few minutes.
Add the butter and a few sprigs of thyme to the pan and gently shake as the butter melts.
Tip up pan and ladle butter over the fish for 15 seconds. Let the pan sit on the heat for 30 seconds
Repeat the last step 4 or 5 times until the fish starts to flake on the top.
Total cooking time should be about 5-7 minutes depending on how thick the fish is.
Remove from heat, cover and let it sit for 2 minutes. Squeeze a lemon wedge over the fish.
Plate the fish with a cup of cooked spinach and ½ cup baked potato.
Spoon any extra butter from the pan over the fish and potato.
Test for seasoning and garnish with a pinch of extra thyme.
This recipe makes 1 serving
Count each serving as: 1 protein - 2 veggie - 1 fat - 1 starch
