Ingredients:

  • 2 (4-6 ounce) white fish fillets (cod, haddock, tilapia, or snapper), about 115-170g each
  • 1 tablespoon olive oil, about 15ml
  • Salt and freshly ground black pepper, to taste
  • 4 tablespoons unsalted butter, about 56g
  • 2 cloves garlic, minced
  • 1/4 cup dry white wine (such as Sauvignon Blanc or Pinot Grigio), about 60ml (Optional, can substitute with chicken broth)
  • 1/4 cup fresh lemon juice, about 60ml (from about 1-2 lemons)
  • 2 tablespoons chopped fresh parsley, about 30ml
  • 1 tablespoon capers, drained, about 15ml (Optional)
  • Pinch of red pepper flakes (optional, for a little heat)

Instructions:

  1. Pat the fish fillets dry with paper towels and season with salt and pepper.
  2. Heat olive oil in a large skillet over medium-high heat. Add the fish fillets, skin-side down (if applicable), and sear for 3-4 minutes, or until golden brown and easily released from the pan. Flip and cook for another 2-3 minutes, or until cooked through and flakes easily with a fork. Internal temperature should reach 145°F (63°C). Remove fish from skillet and set aside.
  3. Reduce heat to medium. Melt the butter in the same skillet (or a small saucepan). Add the minced garlic and sauté for about 30 seconds, or until fragrant, but be careful not to burn.
  4. If using wine, pour it into the skillet and scrape up any browned bits from the bottom of the pan. Allow the wine to reduce slightly, about 1 minute. Add the lemon juice, parsley, capers (if using), and red pepper flakes (if using). Simmer for 1-2 minutes, or until the sauce slightly thickens.
  5. Spoon the lemon butter sauce over the fish fillets. Serve immediately.