Two (6 to 8 ounce) skinless firm white fish fillets* such as cod, halibut, black sea bass, haddock, or hake, 1 inch (25 mm) thick
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon mild vegetable oil
3 tablespoons (1 1/2 oz) unsalted butter cut into 1/2-inch (12-mm) cubes
2 garlic cloves crushed and peeled
4 sprigs fresh thyme
Lemon wedges for serving
Pat all sides of fillets dry with paper towels. Sprinkle on all sides with salt and pepper.
In a 12-inch (30-cm) nonstick skillet over medium-high heat, warm oil until hot but not smoking.
Reduce heat to medium and place fish skinned side down in the skillet. Using a fish spatula, gently press on each fillet for 5 seconds to ensure good contact with a skillet. Cook the fish, without moving it, until the underside is light golden brown, 4 to 5 minutes.
Using 2 spatulas, gently flip fillets and cook for 1 minute more.
Scatter the butter around the fish. When the butter is melted, tilt skillet slightly toward you so that butter pools at front of skillet. Using large spoon, scoop up melted butter and pour over the fish repeatedly for 15 seconds. Place skillet flat on burner and continue to cook 30 seconds more. Tilt skillet and baste for 15 seconds.
Place the skillet flat on burner and take temperature of thickest part of each fillet. Continue to alternate basting and cooking until fillets reach 130°F (54°C), about 2 minutes more.
Add garlic and thyme sprigs to skillet at the 12 o’clock position (butter may spatter). When spattering has subsided, continue basting and cooking until fillets reach 135°F (57°C) at the thickest point.
Transfer fish fillets to individual plates. Discard garlic. Top each fillet with thyme sprigs, drizzle with the butter in the skillet, and serve with lemon wedges.
Fat: 20 g
Calories: 321 kcal
Saturated Fat: 12 g
Trans Fat: 1 g
Sodium: 673 mg
Fiber: 1 g
Sugar: 1 g
Carbohydrate: 2 g
Cholesterol: 130 mg
Unsaturated Fat: 6 g
Serving Size: 1 portion
Protein: 35 g