Low Iodine Pan-Fried White Fish

Total time25 min

Prep time10 min

Cook time15 min

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Ingredients

4 servings

4 white fish fillets (cod, halibut, or tilapia), about 6 oz each, ¾ to 1 inch thick
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½ tsp kosher salt
¼ tsp black pepper
¼ cup all-purpose flour
2 tbsp neutral oil (such as canola oil or vegetable oil)

For the pan sauce

2 tbsp unsalted butter
Chef's tip
Use a stick or block-style dairy-free butter - not a soft tub spread - and swap one-for-one.
2 garlic cloves, thinly sliced
2 tbsp fresh lemon juice (from about 1 lemon)
2 tbsp fresh parsley, finely chopped

For serving

lemon wedges, for serving (optional)

Instructions

1
Pat the fish fillets thoroughly dry with paper towels, then season both sides evenly with the salt and pepper. Dredge each fillet lightly in the flour, shaking off any excess so only a thin, even coating remains.
2
Heat the oil in a 12-inch skillet over medium-high heat until shimmering and just beginning to smoke. Add the fillets presentation-side down, leaving at least 1 inch of space between them, and cook undisturbed for 3 to 4 minutes, until the underside is deep golden and the fillet releases cleanly from the pan.

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