Too often people are scared to cook fish.
Why? I honestly don’t know.
Fish is very simple and easy to cook and is so good for your when prepared properly. Today’s recipe is a simple fish seasoning to make a pan-fried fish fillet.
What fish should you cook?
I recommend buying frozen fillets at your local grocer because they are cheaper and are typically less fishy tasting because they were frozen immediately after being butchered. Jordan and I love Swai, a white fish with a natural sweetness. I also recommend salmon fillets or orange roughy. All of these fish are not too expensive are not “fishy” tasting.
SIMPLE FISH SEASONING
2 fish fillets, about 4 oz each
Thyme, about 1 tsp per fillet
1. Let frozen fillets thaw in the fridge or on the counter before cooking. This will allow your fish to cook more evenly.
2. Season fish using salt, pepper, and thyme. Use just enough salt and pepper to flavor your fish and then sprinkle about 1 teaspoon of thyme over the fillet. Flip fillets and season the bottom of the fish as you did with the first side.
3. Heat olive oil in a skillet over medium-high heat. Put the fish in the skillet when the oil is extremely hot so the first side of the fillet sears and crisps. Turn heat to medium and cook fish for 4 minutes on each side or until cooked through.
You can be sure fish is cooked through when the inside is flaky. If you prefer to use a meat thermometer, fish should hit 145 degrees when it is cooked through.
One 2-4 oz fish fillet can be anywhere from 100 to 170 calories. It contains at least 20 grams of protein, and fish like salmon are loaded with Omegas.
Don’t let fish scare you! It is one of the best proteins you can eat a couple of times a week, and it really is easy to cook once you give it a try. This recipe may look too simple and boring, but I assure you, the flavor profile is fantastic!