Ingredients:

  • 2 (6-ounce/170g each) skinless, boneless white fish fillets (cod, haddock, tilapia, or pollack)
  • 2 tablespoons (30ml) olive oil
  • 1 tablespoon (15ml) freshly squeezed lemon juice
  • 1 teaspoon (5ml) lemon zest
  • 1 tablespoon (15ml) coarsely ground black pepper
  • ½ teaspoon (2.5ml) sea salt (or kosher salt)
  • 1 tablespoon (15ml) all-purpose flour (optional)
  • Fresh parsley, chopped (for garnish)
  • Lemon wedges (for serving)

Instructions:

  1. Pat the fish fillets dry with paper towels.
  2. In a small bowl, combine lemon juice, lemon zest, salt, and pepper. Brush mixture over both sides of the fish fillets. Optionally, lightly dredge the fillets in flour.
  3. Heat the olive oil in a large skillet over medium-high heat. The oil should shimmer, but not smoke.
  4. Carefully place the seasoned fish fillets in the hot skillet, leaving space between them.
  5. Cook for 4-5 minutes per side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
  6. Garnish with fresh parsley and serve with lemon wedges.