Grilled fish is probably the easiest and quickest meal in the world to cook and is extremely nutritious. A simple lemon butter sauce is all it needs to dress it up.
With its tender texture and mild flavour, white fish is frequently featured in many nutritious recipes. In addition to being super versatile and easy to prepare, these types of fish are also brimming with nutrients like protein, vitamin B12 and selenium.
Rather than referring to a specific type of fish, the term “white fish” generally refers to any white-fleshed fish with a mild flavour
Each type brings a unique set of nutrients to the table and has minute variations in taste and texture. However, most types of white fish are relatively low in fat yet high in protein and micronutrients like selenium, magnesium, phosphorus and potassium.
Pan-fried White Fish with Lemon & Herb Butter Sauce
Servings: 4
- 4x 175g white fish fillets skin on and boned
- 1 tbs olive oil
- salt and freshly ground pepper
- 50 g butter
- 1 lemon pips removed
- 1 tbs chopped mixed herbs (parsley, chives and tarragon)
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Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.
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Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.
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Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.
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Serving suggestion – Steamed broccoli and sauté new potatoes
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TIPS – Above all be careful not to overcook the fish. To check, gently prod the thickest part of the fish with a small knife. If it is cooked, the flesh will look opaque and the flakes will separate easily. If it isn’t done yet, it will still have the translucent look for raw fish.
Sustainable Fish Shop @ Fish & Co
