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–+ servings
pan fried yellow tail

Pan Fried Yellowtail Recipe

Miranda | My Anosmic Kitchen
Pan fried yellow tail with loads of color, flavor and fragrance! Made with a Mediterranean flair of mixed olives and tomatoes,
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes

Ingredients
  

  • 500 grams fish
  • 1 tbsp. fish seasoning
  • olive oil
  • salt as needed
  • 70 grams butter unsalted (4 to 5 tablespoons)
  • ½ cup cherry tomatoes halved
  • ⅓ cup mixed olives
  • ⅓ cup white wine
  • juice of a fresh lemon

Instructions
 

  • Prepare the Fish: Thoroughly pat the fish dry making sure there is little to no dampness left. Season well with fish spice or salt & pepper, any. If using fish seasoning, taste for salt levels before adding salt. We used this fish seasoning.
  • Pan-Fry the Fish: Heat a couple of tablespoons of olive oil in a large skillet over medium-high heat. Add the fish fillets and cook for 3-4 minutes on each side or until golden brown and cooked through. Adjust the cooking time based on the thickness of the fillets.
  • Remove the Fish: Once the fish is cooked, transfer the fillets to a plate (you can tent with foil to keep warm).
  • Prepare the Tomato and Olive Mixture: In the same skillet, add a bit more olive oil if needed. Add the halved cherry tomatoes and mixed olives. Cook for 2-3 minutes until the tomatoes start to soften.
  • Deglaze with White Wine and Lemon Juice: Pour in the white wine and fresh lemon juice, stirring to deglaze the pan. Let it simmer for another 2-3 minutes to allow the flavors to meld.
  • Finish: Add the unsalted butter to the skillet and stir until melted and well combined.
  • Serve: Spoon the tomato and olive mixture over the pan-fried fish. Garnish with fresh herbs if desired. Serve the pan-fried fish hot, drizzling the pan juices over the top. Garnish with fresh parsley, chives or onions.

Notes

Frying the fish:  There are two ways to do this: 
  1.  Heat the oil and melt the butter in a non stick pan and place the seasoned fish into the hot fat. Cook for 3 to 4 minutes OR
  2. Heat only the oil and cook for roughly 3 to 4 minutes per side. 
Cooking the fish with the butter from the beginning flavors the fish with a richness as it cooks. Adding the butter in the end (as per recipe above) flavors more the white wine sauce. Both work and taste good, give them a try for your preference. 
  1. Retaining Heat: Tenting the fish with foil helps to retain the heat and keep the fillets warm. This is especially important when you're preparing multiple components of a dish, as it ensures that the fish stays at an optimal serving temperature while you finish any remaining steps.
  2. Resting Period: Allowing the fish to rest for a few minutes after cooking is very good regardless of whether you're making a sauce or not. This step allows the residual heat to continue to cook the fish slightly, and the juices redistribute within the fillet. This helps to ensure that the fish remains moist and flavorful when you serve it.

Nutrition

Calories: 293kcalCarbohydrates: 4gProtein: 26gFat: 18gSaturated Fat: 10gCholesterol: 100mgSodium: 246mgFiber: 1gSugar: 1g
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