Butter-Basted Fish Fillets with Garlic and Thyme

Ingredients

• 2 skinless cod fillets (6 ounces each, about 1 inch thick; red snapper or haddock can be substituted)
• 0.5 tsp kosher salt
• 0.125 tsp pepper
• 1 tbsp vegetable oil
• 3 tbsp unsalted butter (cut into 1/2-inch cubes)
• 2 garlic cloves (crushed and peeled)
• 4 sprigs fresh thyme
• lemon wedges (for serving)

Steps

1. 1

   Pat all sides of fillets dry with paper towels to ensure proper browning.

2. 2

   Sprinkle the fillets on all sides with 1/2 teaspoon kosher salt and 1/8 teaspoon pepper.

3. 3

   Heat 1 tablespoon vegetable oil in a 12-inch nonstick or carbon-steel skillet over medium-high heat until just smoking.

4. 4

   Reduce heat to medium and place fillets skinned side down in the skillet (the skinned side is the streaky, darker side).

5. 5

   Gently press on each fillet with a spatula for 5 seconds to ensure good contact with the skillet.

6. 6

   Cook fillets, without moving them, until the underside is light golden brown, about 4 to 5 minutes.

7. 7

   Using 2 spatulas, gently flip the fillets and cook for 1 minute.

8. 8

   Scatter 3 tablespoons of cubed butter around the fillets.

9. 9

   When the butter is melted, tilt the skillet slightly toward you so the butter pools at the front of the skillet.

10. 10

    Using a large spoon, scoop up the melted butter and pour it over the fillets repeatedly for 15 seconds.

11. 11

    Place the skillet flat on the burner and continue to cook for 30 seconds longer.

12. 12

    Tilt the skillet and baste again for 15 seconds, then place flat and take the temperature of the thickest part of each fillet.

13. 13

    Continue to alternate basting and cooking until the fillets register 130°F.

14. 14

    Add 2 crushed garlic cloves and 4 sprigs of thyme to the skillet at the 12 o'clock position; the butter will spatter.

15. 15

    When the spattering has subsided, continue basting and cooking until the fillets register 140°F at the thickest point (total cooking time will range from 8 to 10 minutes).

16. 16

    Transfer the fillets to individual plates.

17. 17

    Discard the garlic, top each fillet with the thyme sprigs, pour the remaining butter over the fish, and serve with lemon wedges.

Notes

You can substitute red snapper or haddock for the cod. The 'skinned' side of a skinless fillet can be identified by its streaky, slightly darker appearance. Butter basting helps cook the top of the fillet while the skillet heats the bottom, allowing you to flip the fish only once before it becomes too fragile.

Nutrition per serving

• main dish
• seafood
• fish
• pan-seared
• butter-basted
• keto
• low-carb
• gluten-free