Lemon Butter Fish Fillet

Introduction

Lemon Butter Fish Fillet is a simple and delicious seafood dish that features tender fish fillets coated in a tangy, buttery lemon sauce. It’s the perfect combination of flavors, providing a light yet satisfying meal that can be served for lunch or dinner. Whether you’re a beginner in the kitchen or a seasoned cook, this recipe is sure to impress with its quick preparation and bold flavors.

Ingredients

For the Fish:

• 4 white fish fillets (such as cod, tilapia, or haddock)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

For the Lemon Butter Sauce:

• 4 tablespoons butter
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• Juice and zest of 2 lemons
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Method

Preparing the Fish:

• Season the Fish: Pat the fish fillets dry with paper towels. Drizzle with olive oil and season both sides with salt, pepper, paprika, garlic powder, and onion powder.
• Cook the Fish: Heat a large skillet over medium-high heat. Add the fish fillets and cook for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork. Remove from the skillet and set aside.

Preparing the Lemon Butter Sauce:

• Make the Sauce: In the same skillet, reduce the heat to medium and add the butter and olive oil. Once the butter has melted, add the minced garlic and cook for 1-2 minutes, until fragrant.
• Add Lemon and Seasoning: Stir in the lemon juice, lemon zest, and chopped parsley. Season with salt and pepper to taste. Let the sauce simmer for 2-3 minutes.

Serving

Place the cooked fish fillets on a serving platter. Drizzle the lemon butter sauce over the fish fillets. Garnish with lemon slices and additional chopped parsley.

History

The combination of lemon and butter in cooking dates back centuries, with both ingredients being staple flavors in European cuisine, especially in French and Mediterranean dishes. The concept of pairing lemon with fish dates even further back, as lemon’s acidity helps balance the delicate flavor of fish. This dish is modern but pays homage to traditional Mediterranean techniques, where fish and citrus are often married to create vibrant, refreshing meals.

Benefits

This Lemon Butter Fish Fillet offers several health benefits. Fish, particularly white fish, is a rich source of high-quality protein, low in fat, and packed with essential omega-3 fatty acids, which promote heart health. The lemon provides a good dose of vitamin C, supporting immune function. Olive oil is also known for its healthy fats that can improve cholesterol levels and reduce the risk of heart disease. Additionally, garlic has anti-inflammatory properties, making this dish both delicious and nutritious.

Formation

When preparing Lemon Butter Fish Fillet, the key is to use fresh ingredients and properly cook the fish to ensure it remains tender and flaky. The sauce should be balanced with the right amount of butter and lemon to create a smooth, flavorful base that complements the fish without overpowering it. The parsley adds a touch of freshness, enhancing both the flavor and appearance of the dish.

Nutrition

This dish is relatively low in calories but rich in proteins and healthy fats. A typical serving of Lemon Butter Fish Fillet contains around:

• Calories: 300-350 kcal (depending on the type of fish)
• Protein: 30-35 grams
• Fat: 20-25 grams
• Carbohydrates: 2-5 grams (mostly from the lemon and seasoning)
• Fiber: 1 gram
• Vitamin C: 30% of the daily value

Conclusion

Lemon Butter Fish Fillet is a quick, easy, and flavorful dish that combines the richness of butter with the bright, refreshing zing of lemon. Its simplicity makes it ideal for any home cook, while the depth of flavor makes it suitable for special occasions. This dish not only tastes great but also packs in several health benefits, thanks to the omega-3 fatty acids from the fish, the antioxidants from garlic, and the vitamin C from lemon. A versatile and healthy choice for any meal!

Lovers of this Dish

If you love seafood and are looking for a dish that’s light yet flavorful, the Lemon Butter Fish Fillet is a great choice. It’s a perfect dish for those who enjoy Mediterranean-inspired flavors and want to enjoy fish in a delicious, easy-to-make recipe. It’s also an excellent option for anyone looking to add more fish into their diet without the hassle of complicated cooking methods.