• Prep Time:
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  • Serves: 2 servings

Simple Saute of Thick Fish

  • Recipe Submitted by on

Category: Main Dish, Fish

 Ingredients List

  • 8 oz Halibut steak


Salmon steak
Swordfish steak
1 ts Unsalted butter
1 ts Extra virgin olive oil
1/2 Clove garlic; minced
Lemon juice

1. In a saute pan, cook equal parts of butter and oil over medium-high heat
until golden brown.

2. Reduce the heat to medium. Place the fish (1 inch thick) in the pan. Do
not season (See tip 1). Cook 3 to 4 minutes per side (see tip 3).
(Monkfish, being the thickest, will need a full 4 minutes per side.)

3. Remove the fish from the pan and immediately season with salt and
freshly ground pepper. Cover with aluminum foil or a plate and let rest for
3 minutes. (See tip 2)

TIPS (Review): 1) Never season the fish before cooking. Seasoning will draw
the juices out during cooking and the result will be tough, chewy fish.

2. Instead, season immediately after cooking. Let the fish rest for about 3
minutes covered.

3) Doneness is really a matter of taste. He prefers fish that is
translucent on the inside and moist throughout. Most Americans prefer fish
that is cooked until it flakes that would be overdone to him. He
recommends sauteing thick fish steaks 3 to 4 minutes per side.

PER SERVING: 238 cals, 15g fat; assumes oil from pan is served with fish.

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