Lemon Pepper Fish Fillets
We try to add fish into our diet every week, but it’s expensive and if there’s even a HINT of fishiness then no one (quite rightly) will eat it. My solution has been to look for high quality frozen fish. If you have a Costco nearby, that’s a good place to start, but Aldi and other supermarket chains often have good deals too. Just do a little research about how fish are caught before you go shopping. A good rule of thumb is to look for seafood that was wild caught, and not farmed in countries where there have been issues with food safety, using too many hormones, and feeding fish on feces (gross, I know).
I found some great (and affordable) wild frozen flounder recently and made it using this recipe. It’s become part of our regular meal plan and even my super-fussy 5-year-old loves it!
Ingredients:
- 600gm of your favourite wild-caught fish (thin fillets of flounder, rainbow trout, or mahi-mahi all work well)
- 1 tbsp of lemon pepper
- 1 tsp of salt
- 2 lemons
- ¼ cup of grass-fed butter
- 4 tbs of olive oil
- 2 cloves of minced garlic
- ¼ cup of dill
- 1 tbsp capers
- (If you want ‘crispy’ fish, then see additional ingredients in the first point in the ‘method’ section)
Method
- If necessary, defrost fish according to packet directions.
- Place your fish on a plate and sprinkle with lemon pepper and salt.
- If you prefer your fish to be a little ‘crispy’, then put ¼ cup of plain flour on a plate, add 2 tbsp of lemon pepper and 2 tsp of salt to the flour and mix, then dip your fillets in the flour-spice blend, coating each side.
- Add your olive-oil to a fry-pan and bring to a medium-high heat.
- Saute the fish fillets for 2-3 minutes each side (depending on the fillet’s thickness), the fish should be flaky and white once cooked. You may need to do a couple of batches. If so, you can let the first batch drain on paper towels, while you wait for the second batch to cook.
- While your fish is draining on paper towels, turn down the heat to medium, and add the butter, garlic and capers to the pan. Saute for a couple of minutes.
- Add the juice of one lemon, and the dill, and stir.
- Return the fish to the pan and serve with lemon wedges!
- We love this fish with mashed potatoes and a green salad, or potato salad and pickled beetroot, or coleslaw and potato wedges.
- You can also serve with this amazing tartar sauce.
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