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Tilefish Recipe

Tilefish is an excellent seafood choice because it’s high in protein and rich in omega-3 fatty acids. This makes it great for healthy meals.
Prep Time: 15 minutes
Cook Time: 26 minutes
Total Time: 45 minutes
Course: Dinner
Cuisine: American
Keyword: Tilefish Recipe
Servings: 3
Calories: 95kcal

Equipment

  • The Oven
  • Pan

Ingredients

  • 2 skinless tilefish
  • Kosher salt
  • Black pepper
  • tablespoons unsalted butter
  • 3 green garlic shoots
  • tablespoons finely chopped chives mint
  • 1 tablespoon minced lemon thyme
  • 2 teaspoons finely chopped tarragon
  • Juice of ½ lemon

Instructions

  • The fish should be cleaned of any leftover pin bones, dried, and salted and peppered on both sides.
  • Melt butter in a sizable sauté skillet over medium heat. Place the fish in the pan after the butter has started to froth. Add a dash of salt and any green garlic or onions. Tilt the pan toward you without disturbing the fish, then spread green garlic butter over the fish. For two to three minutes, keep basting the fish.
  • Flip the fish gently with a spatula. Cook for two minutes with the heat down to low and the pan covered.
  • Remove the lid from the pan, add the herbs, and keep basting the fish with butter until it's barely cooked through, another minute or two.
  • Place the fish on a serving board or individual plates, sprinkle with pan sauce, and squeeze lemon juice all over. If necessary, season with additional salt and black pepper. Serve right away.

Video

Nutrition

Calories: 95kcal | Carbohydrates: 2g | Protein: 1g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.4g | Cholesterol: 25mg | Sodium: 3mg | Potassium: 74mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 524IU | Vitamin C: 6mg | Calcium: 34mg | Iron: 1mg
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