Description
This easy, healthy recipe for longjaw mud snapper (or other white fish) transforms weeknights with a vibrant, flaky fish dinner. It’s designed for busy families seeking a quick-prep, delicious, and hearty meal.
Ingredients
- 2 fillets (300-400 g total) fresh white fish fillets (snapper or cod, skin on or off)
- 15 ml (1 tbsp) extra virgin olive oil
- 5 ml (1 tsp) coarse sea salt
- 2.5 ml (0.5 tsp) freshly ground black pepper
- 0.5 tsp garlic powder
- 0.5 tsp onion powder
- 15 ml (1 tbsp) fresh lemon juice
- 15 ml (1 tbsp) finely chopped fresh parsley (or 0.5 tsp dried)
Instructions
- Prep Your Fish: Pat fish fillets very dry until firm. Season generously with 5 ml (1 tsp) salt, 2.5 ml (0.5 tsp) pepper, and a dash of garlic and onion powder.
- Pan-Fry or Bake: For pan-frying, heat 15 ml (1 tbsp) olive oil in a large non-stick skillet until shimmering. Sear fish for 3-4 minutes per side until golden, opaque, and flaky (internal temperature 145 degrees F). For baking, drizzle oil on fish on a baking sheet; bake at 400 degrees F for 12-15 minutes, until cooked.
- Finish with Freshness: After cooking, squeeze 15 ml (1 tbsp) fresh lemon juice over the hot fish. Sprinkle with 15 ml (1 tbsp) finely chopped fresh parsley for vibrant color and flavor.
Notes
To avoid overcooking, ensure fish is opaque and flakes easily with a fork, not dry or tough. For a healthier option, use cooking spray instead of olive oil. Any mild white fish like cod, haddock, or tilapia can substitute snapper. Consider adding a pinch of 5 g (1 tsp) smoked paprika or a dollop of unsalted butter for enhanced flavor. For a more complete meal, add vegetables like asparagus or broccoli to the pan during the last 5-7 minutes of cooking.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-Frying, Baking
- Cuisine: General
Nutrition
- Serving Size: 1 fillet (175 g)
- Calories: 300 calories
- Sugar: 0 g
- Sodium: 400 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 38 g
- Cholesterol: 70 mg