How to Make Butter-Basted Fish Fillets with Garlic and Thyme

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is lower in saturated fat and provides a different flavor profile.

fresh thyme

🥗Healthier: dried thyme

💰Cheaper: oregano

Dried thyme is more shelf-stable and oregano is often more affordable.

fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein option, while canned tuna is usually less expensive.

lemon

🥗Healthier: lime

💰Cheaper: vinegar

Lime offers a similar acidity, while vinegar can be a cost-effective substitute.

Pat the cod fillets dry with paper towels on both sides.

Mix together 1/2 teaspoon kosher salt and 1/8 teaspoon ground black pepper in a bowl.

Season the skinned side of the fish fillets with the salt and pepper mixture.

Heat a 12-inch non-stick skillet over medium-high heat until the oil just starts to smoke.

Add 1 tablespoon of vegetable oil to the skillet and swirl it around.

Place the fish fillets in the skillet, skinned side down, and press down with a spatula for about 5 seconds.

Cook the fish for 4-5 minutes over medium heat until golden brown on the underside.

Check the color of the fish, ensuring a beautiful golden color before flipping.

Flip the fish fillets carefully using two spatulas and cook for another minute.

Add 3 tablespoons of butter to the skillet, scattering it around the fish.

Once the butter melts, tilt the skillet and baste the fish with the melted butter for about 15 seconds.

Return the skillet to the burner and cook the fish for another 30 seconds.

Repeat the basting process (tilt and baste for 15 seconds, then cook for 30 seconds) until the fish reaches an internal temperature of 130°F.

Add the thyme sprigs and garlic cloves to the skillet, allowing them to infuse their flavor into the butter.

Continue the basting process with the thyme and garlic for another 15 seconds, then cook for 30 seconds.

Once the fish is cooked, remove it from the skillet using two spatulas.

Drizzle some of the browned butter over the fish if desired.

Garnish the fish with fresh thyme and a squeeze of lemon juice before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens