It's Fish Okay

Dive into the bright, zesty flavors of "It's Fish Okay," a simple yet elegant white fish recipe that's perfect for weeknight dinners or a special occasion. Featuring tender, flaky cod, tilapia, or haddock fillets lightly dusted in flour and pan-seared to golden perfection, this dish is elevated with a luscious lemon butter sauce infused with garlic, fresh parsley, and optional capers for a briny pop. Ready in just 25 minutes, this quick and satisfying recipe is as versatile as it is delicious, pairing beautifully with steamed vegetables, rice, or creamy mashed potatoes. Whether you're a seafood enthusiast or new to cooking fish, "It's Fish Okay" is your go-to recipe for a restaurant-quality meal made effortlessly at home.

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (e.g., cod, tilapia, or haddock)
• 1.5 teaspoons Salt
• 1 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 2 tablespoons Olive oil
• 3 tablespoons Unsalted butter
• 2 cloves Garlic cloves, minced
• 3 tablespoons Lemon juice
• 0.25 cup Chicken stock
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Capers (optional)

Directions

Step 1

Pat the fish fillets dry with paper towels and season them on both sides with 1 teaspoon of salt and 1 teaspoon of black pepper.

Step 2

Dredge the fillets lightly in all-purpose flour, shaking off any excess, and set them aside.

Step 3

Heat a large skillet over medium-high heat and add the olive oil. Once the oil is shimmering, add the fish fillets to the skillet in a single layer. Cook for about 3-4 minutes on each side, or until the fillets are golden brown and cooked through. Remove the fish from the skillet and place them on a plate; cover loosely with foil to keep warm.

Step 4

In the same skillet, reduce the heat to medium and add 2 tablespoons of unsalted butter. Once melted, add the minced garlic and sauté for 30 seconds, or until fragrant.

Step 5

Pour in the lemon juice and chicken stock, scraping up any brown bits from the bottom of the skillet with a wooden spoon. Let the mixture simmer for 2-3 minutes to reduce slightly.

Step 6

Stir in the remaining 1 tablespoon of butter and add the fresh parsley and capers, if using. Mix well to combine and create a smooth sauce.

Step 7

Return the fish to the skillet, spooning the lemon butter sauce over the fillets to coat them evenly. Cook for an additional 1-2 minutes to reheat the fish.

Step 8

Transfer the fish to a serving dish, drizzle with the sauce, and serve immediately. This dish pairs wonderfully with steamed vegetables or a side of rice or mashed potatoes.

Nutrition Facts

Serving size	(977.6g)

Amount per serving	% Daily Value*
Calories	1440.3

Total Fat 72.6g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 438.5mg	0%
Sodium 4220.9mg	0%
Total Carbohydrate 53.5g	0%
Dietary Fiber 3.1g	0%
Total Sugars 1.7g
Protein 147.1g	0%

Vitamin D 1360.8IU	0%
Calcium 202.9mg	0%
Iron 6.7mg	0%
Potassium 2287.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.9%

Protein: 40.4%

Carbs: 14.7%