Simple Sauteed Fish with Garlic
Recipe Key
Everyday we are faced with the question “what’s for dinner?” This time of year, especially when we are busy preparing for the holidays, we need something quick, easy and delicious. A simple sautéed fish recipe provides a perfect answer. Every cook needs a simple fish recipe in their repertoire.
In this recipe the fish is nearly naked, adorned with nothing more than butter, garlic and parsley. The idea is to accentuate, not mask, the straight from the sea fresh fish taste. Choose the freshest fish you can find. It should smell like the sea but not at all “fishy”.
I create a simple sauce using GRASS FED BUTTER. Despite having been demonized in the past, real grass-fed butter is one of the healthiest fats on the planet. Butter from grass fed cows is a good source of heart healthy nutrients. It includes the fatty acid CLA (conjugated linoleic acid). Studies show CLA reduces body fat, cardiovascular diseases and cancer, and modulates immune and inflammatory responses as well as improves bone mass. (2, 3). Read my full blog post about it here. You can substitute extra virgin olive oil to make the sauce but it won’t have the creaminess of butter.
Any white fish fillets will work here: cod, halibut, blackfish, fluke. If you use thiner fillets, like flounder they will cook a little more quickly.
Fillets are delicate, moving them around will break them up. Don’t handle them too much and only flip them once while they are still firm.
Enjoy this simple dish anytime you want a quick dinner. Serve with vegetables on the side.
If you like this recipe, try these other delicious fish dishes:
Easy Mediterranean Fish with Tomatoes and Basil
Would you like to have more of these delicious healthy recipes sent to you each week? CLICK TO SIGN UP for my weekly email newsletter of recipes and tips for you to eat well and enjoy your wonderful life.
Note: This post contains Amazon affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. As an Amazon Associate, I earn from qualifying purchases. Thank you for supporting Eat Well Enjoy Life.
PrintSimple Sauteed Fish with Garlic
- Prep Time: 5 mins
- Cook Time: 10 mins
- Total Time: 15 mins
- Yield: 2 1x
- Category: Main Dish, Fish
- Cuisine: Paleo, Healthy, Gluten Free
Ingredients
- 8–12 ounces skinless white fish fillets
- Celtic sea salt and pepper
- 3 tablespoons grass fed unsalted butter
- 4 garlic cloves, minced
- 4 tablespoons roughly chopped flat leaf parsley
- 2 tablespoons lemon juice
Instructions
- Rinse the fish fillets and blot dry with a paper towel. Season with salt and pepper.
- Heat butter in wide sauté pan over medium low heat. Once butter has begun to foam, place the fish into the pan.
- Add garlic. Sauté 1 minute without disturbing the fish.
- Tilt the pan toward you and using a spoon, ladle the garlic butter over the fish. Continue to sauté while basting the fish for 2-3 minutes.
- Using a spatula, gently flip fish. Reduce heat to low, cover pan and cook for 2 minutes.
- Uncover pan, and continue basting fish with butter until it is just cooked through, another minute or two.
- Add 3 tablespoons of parsley and turn off the heat.
- Transfer fish onto a platter or individual plates. Tilt pan and spoon butter sauce evenly over fillets.
- Sprinkle with remaining tablespoon parsley and lemon juice.
Seems to be a good fit for me and my family .
Thanks so much for the quick and easy to get a new one.
Wonderful, enjoy! Thanks sharing. Happy cooking.
I wish I could post a pic! It turned out great! Thank you!
Hi Ricky, Thanks I’m glad you liked it. You can post a photo on instagram if you’re on there. https://www.instagram.com/eat_well_enjoy_life/ Happy Cooking!
Butter, garlic and parsley? That all! So easy and so delicious!
Thanks Melanie, yes simple, easy, healthy and delicious! Happy cooking!
Can i use whiting fish fillets?
Hi Takia, Yes, any white fish fillets will be fine. They might be a little smaller than the fluke I used, so cook they will cook quickly. Be careful not to over cook your fish. Happy Cooking!
We prefer oven cooking. What temp. Do we use?
Hi Christina, Yes oven cooking can be easier. Set your oven to 425 degrees and roast for 5-8 minutes depending on how thick your fillets are. Enjoy!
I had already started the fish in thw airfry when I saw this recipe. So I did the right thing, took them out and continued with this recipe.
Hi Mary, I’m glad you fish came out good. I’ll have to make a recipe with fish in the air fryer. You have inspired me.
Very tasty! Forgive me but I used chunks of imitation crab meat cause it’s easy and inexpensive. Just be careful not to sauté on high as it might burn. Yum!
Hi KJ,
Thanks for sharing your variation on this simple fish recipe, sound delicious.
What a terrific recipe! I usually deep fry NW ling cod in a light batter which creates a fairly heavy meal. Last night I used your recipe and sauteed the cod. It was absolutely delicious!
I’ve never been good at sautéing and your explanation was spot on for helping me!! My wife and I loved it and I’m looking forward to using a similar recipe for other fish and prawns.
Thank you!
Hi Brent, Thank you for your appreciation. I’m glad you like this easy technique for sauteeing fish. Yes for sure it will work with other fish. Happy Cooking!
Very goods recipe !!!
Thank you, happy cooking!
Very easy. Very tasty.
Turned out great even though I used margarine and oil instead of butter and dried dill instead of parsley.
Thanks!
Thanks for the review. Dried dill sounds delicious. You could also make it with olive oil or ghee. Happy cooking!