Butter-Basted Fish Filets With Garlic and Thyme

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is lower in saturated fat and can provide a similar flavor.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: frozen herbs

Dried herbs are often more affordable and have a longer shelf life.

fish filets

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a plant-based alternative, while canned fish can be more economical.

Pat the fish filets dry with paper towels.

Season both sides of the fish filets with salt and black pepper.

In a large non-stick skillet, heat 1 tablespoon of vegetable oil over medium-high heat until smoking.

Prepare the remaining ingredients: smash the garlic and cut the butter into cubes.

Once the skillet is hot and smoking, add the fish filets, skin-side down.

Using a thin flexible spatula, press down on each fillet for about five seconds to ensure good contact with the pan.

Cook the fish undisturbed for about four minutes until the bottom is golden brown.

Carefully flip the fish and let it cook for another minute.

Scatter the butter around the fish and continue cooking until the butter is melted.

Once the butter melts, begin basting by tilting the skillet towards you so the butter pools and spooning it over the fish for 15 seconds.

Return the skillet flat on the burner and let the fish cook for 30 seconds, then baste with butter again for 15 seconds.

Repeat the basting process until the fish reaches an internal temperature of 130 degrees Fahrenheit.

Add the smashed garlic and thyme to the skillet, being cautious of spattering butter.

Continue basting until the fish is cooked to your liking.

Serve the fish with a squeeze of lemon.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens