Pat the fish thoroughly dry with paper towels and sprinkle the salt and black pepper over the top.
2
Heat the olive oil in a heavy pan over high heat.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
3
Lay the fish in the pan in a single layer and fry 3 minutes.
StoveFrying pan
4
Flip gently and fry 3 minutes more.
Stove
5
Remove the fish and, in the same pan, melt the butter, add the garlic and fry 30 seconds.
Stove
6
Add the lemon juice, parsley and dill and stir.
Stove
7
Return the fish to the pan, spoon the butter sauce over it and serve immediately.
329calories
31 gprotein
2 gcarbs
22 gfat
● protein 38%● carbs 2%● fat 60%
Per serving (201 g), of 4 servings
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Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Black pepper: measured in tsp in this recipe: 1 tsp = 2.4 g · 251 kcal per 100 g · More about Black pepper →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Lemon juice: measured in tbsp in this recipe: 1 tbsp = 15 g · 21 kcal per 100 g · More about Lemon juice →
Parsley: measured in tbsp in this recipe: 1 tbsp = 3.8 g · 36 kcal per 100 g · More about Parsley →
Dill: measured in tbsp in this recipe: 1 tbsp = 0.6 g · 43 kcal per 100 g · More about Dill →
Butter: measured in tbsp in this recipe: 1 tbsp = 14 g · 717 kcal per 100 g · More about Butter →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
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