Hello, I’m Owen Kim, a marine biologist from Canada who has dedicated my career to promoting sustainable seafood practices. As a seafood lover, I’m always on the lookout for delicious recipes that feature locally-sourced and responsibly harvested ingredients. That’s why I’m excited to share this Pan-Seared Sustainable Fish with a Citrus Herb Sauce recipe with you today.
Owen is a marine biologist with a passion for sustainable seafood. He has spent years researching and promoting sustainable fishing practices around the world. When he’s not in the lab or out at sea, he can be found hiking or exploring new restaurants in search of the perfect seafood dish. Owen believes that responsible consumption can play a key role in protecting our oceans and is committed to sharing his knowledge and experience with others.
Owen currently resides in the United States and grew up in Canada.
This recipe is a personal favorite of mine, as it highlights the delicate flavors of sustainable fish while also providing a tangy kick from the citrus herb sauce. The dish is perfect for a special occasion or a dinner party, and is sure to impress even the most discerning seafood connoisseur. Plus, using sustainable fish ensures that we’re doing our part to protect our oceans and marine life.
As we approach Earth Hour, it’s more important than ever to be mindful of our impact on the environment. By choosing sustainable ingredients and reducing our energy consumption, we can make a real difference in protecting our planet. This recipe is not only delicious, but it also demonstrates that sustainable and responsible consumption can go hand in hand. So let’s celebrate Earth Hour by enjoying this delicious Pan-Seared Sustainable Fish with a Citrus Herb Sauce, and by committing to making small changes in our daily lives to protect our planet.
What you need
This Pan-Seared Sustainable Fish with a Citrus Herb Sauce recipe is the perfect dish for anyone looking to enjoy a delicious, sustainably sourced meal while also making a positive impact on the environment. We start with fresh, firm white fish fillets that are seasoned with kosher salt and black pepper, then dredged in all-purpose flour before being seared to golden-brown perfection. The real star of the show, however, is the zesty citrus herb sauce, which is made with shallots, garlic, white wine, lemon juice, lemon zest, and a generous amount of fresh parsley and thyme. The sauce brings a bright, tangy flavor to the dish that perfectly complements the delicate flavor of the fish. This recipe is not only delicious, but it’s also environmentally responsible and easy to make, with only five simple steps. So why not celebrate Earth Hour by enjoying this delicious Pan-Seared Sustainable Fish with a Citrus Herb Sauce? Your taste buds and the planet will thank you!
Ingredients:
- Sustainable White Fish Fillets – Look for a firm white fish like cod, halibut, or sea bass that is sustainably sourced and in line with your local regulations.
- Kosher Salt – I prefer kosher salt for its clean flavor, but you can substitute sea salt if needed.
- Black Pepper – Freshly ground black pepper adds a bit of spice and depth to the dish.
- All-Purpose Flour – The flour helps create a crispy crust on the fish while also thickening the sauce.
- Olive Oil – Olive oil adds a fruity flavor and helps to sear the fish.
- Unsalted Butter – Butter brings a rich, savory flavor to the dish and helps to create a smooth sauce.
- Shallot – Shallots have a milder flavor than onions and help to create a complex, savory base for the sauce.
- Garlic – Garlic adds a pungent, slightly sweet flavor that complements the fish and sauce.
- White Wine – White wine adds acidity and depth to the sauce, but you can substitute chicken or vegetable broth if you prefer.
- Lemon Juice – Lemon juice adds a bright, zesty flavor to the sauce and helps to balance the richness of the butter.
- Lemon Zest – Lemon zest adds a pop of citrus flavor and fragrance to the dish.
- Fresh Parsley – Parsley adds a fresh, herbaceous flavor and a pop of bright green color to the dish.
- Fresh Thyme – Thyme brings a warm, earthy flavor that complements the citrus and butter in the sauce.
Utensils:
- Large non-stick skillet
- Fish spatula – The thin, angled blade makes it easier to flip delicate fish fillets, but you can use a regular spatula if needed.
- Small mixing bowl
- Tongs
- Microplane or fine grater – To easily zest the lemon.
Sustainable White Fish Fillets, the key to a healthier and more eco-friendly dish!
As a marine biologist and seafood enthusiast, I always look for sustainably sourced fish when I’m shopping for ingredients. Not only is it better for the environment, but it’s also healthier for us. Sustainable white fish like cod, halibut, or sea bass are excellent sources of protein and omega-3 fatty acids, which are important for heart health and brain function. Plus, they’re low in fat and calories, making them a great choice for those looking to maintain a healthy diet. By choosing sustainable fish, we can help protect our oceans and marine life while also enjoying delicious and nutritious meals.
Fresh Parsley, the herbaceous touch that makes all the difference!
Fresh parsley is one of my favorite herbs to use in cooking. It adds a fresh, herbaceous flavor and aroma to dishes and can help balance out richer flavors like butter and fish. Plus, it’s packed with vitamins and antioxidants, making it a healthy addition to any meal. In this recipe, the parsley helps to brighten up the citrus herb sauce and adds a pop of color to the dish. I recommend using flat-leaf parsley, which has a more robust flavor than curly parsley. And don’t be afraid to use the stems – they’re packed with flavor and can be chopped up along with the leaves. So go ahead and add a generous sprinkle of fresh parsley to this recipe – your taste buds (and your health) will thank you!
What to serve it with?
When I make this Pan-Seared Sustainable Fish with a Citrus Herb Sauce recipe, I love to serve it with a simple side salad of mixed greens, cherry tomatoes, and cucumber slices dressed with a light vinaigrette. The salad adds a refreshing crunch to the meal and complements the citrusy flavors of the sauce perfectly. I also like to serve some crusty bread on the side to soak up any leftover sauce. Plus, the bread makes it easy to enjoy every last drop of the delicious sauce. As someone who is passionate about seafood and the environment, I love how this recipe celebrates sustainably sourced fish and shows that delicious meals don’t have to come at the expense of the planet.
Summary
And there you have it – my delicious Pan-Seared Sustainable Fish with a Citrus Herb Sauce recipe that’s perfect for Earth Hour or any occasion. I hope you enjoyed learning about the ingredients and steps, and that you’ll give this recipe a try. If you do, please let me know in the comments how it turned out and what you thought of the zesty citrus herb sauce. Did you add any other ingredients or serve it with a different side? I’d love to hear your thoughts and suggestions. Remember, every small step we take towards sustainability can make a big difference for our planet, so let’s celebrate Earth Hour by enjoying a delicious meal that’s good for both us and the environment!
Here’s the recipe:
This Pan-Seared Sustainable Fish is the Ultimate Earth Hour Recipe!
Equipment
- Large non-stick skillet
- Fish spatula
- Small Mixing Bowl
- Tongs
- Microplane or fine grater
Ingredients
- 4 (6-ounce) fillets Sustainable White Fish Fillets
- 1 teaspoon Kosher Salt
- 1/2 teaspoon Black Pepper
- 1/4 cup All-Purpose Flour
- 2 tablespoons Olive Oil
- 2 tablespoons Unsalted Butter
- 1, finely chopped Shallot
- 2 cloves, minced Garlic
- 1/2 cup White Wine
- 1/4 cup Lemon Juice
- 1 tablespoon Lemon Zest
- 2 tablespoons, chopped Fresh Parsley
- 1 tablespoon, chopped Fresh Thyme
Instructions
- Season the fish fillets – Pat the fish fillets dry with a paper towel and season both sides with kosher salt and black pepper. Set aside.
- Dredge the fish in flour – In a small mixing bowl, add the all-purpose flour. Dredge both sides of each fish fillet in the flour and shake off any excess.
- Sear the fish fillets – Heat the olive oil in a large non-stick skillet over medium-high heat. Add the fish fillets to the skillet and cook for 3-4 minutes on each side, or until golden brown and cooked through. Use a fish spatula to carefully flip the fish fillets, if needed.
- Make the citrus herb sauce – Remove the fish fillets from the skillet and transfer them to a plate. In the same skillet, melt the unsalted butter over medium heat. Add the chopped shallot and minced garlic to the skillet and cook for 2-3 minutes, or until softened. Add the white wine, lemon juice, and lemon zest to the skillet and bring to a simmer. Cook for 2-3 minutes, or until the sauce has reduced slightly. Stir in the chopped parsley and chopped thyme.
- Plate and serve – Arrange the fish fillets on plates and spoon the citrus herb sauce over the top. Serve immediately.
