Name: Pan-Seared Kingfish
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: american
Ingredients: 680 g Kingfish Steaks (About 4 steaks, 1-inch thick); 2 tbsp Olive Oil; 2 tbsp Unsalted Butter; 3 cloves Garlic (Finely minced); 1 tsp Salt; 0.5 tsp Black Pepper (Freshly ground); 2 tbsp Lemon Juice (Freshly squeezed); 2 tbsp Fresh Parsley (Chopped); 4 pcs Lemon Wedges (For serving)

Popularity

1.5

Pan-seared kingfish with lemon butter sauce – a light, flavorful, protein-packed meal for any night!

Nutrition per Serving

310

Calories

36g

Protein

Carbs

18g

Fat

low-calorie

Recipes in this Meal

1. Pan-Seared Kingfish

A quick and elegant recipe for pan-seared kingfish, featuring a perfectly crispy golden crust and a moist, flaky interior. Bathed in a simple yet flavorful lemon-garlic butter sauce, this dish is ready in under 20 minutes, making it ideal for a healthy weeknight dinner.

Prep10 min

Cook10 min

Servings4

Serving size: 1 serving

310cal

36gprotein

3gcarbs

18g

Ingredients

680 g Kingfish Steaks (About 4 steaks, 1-inch thick)
2 tbsp Olive Oil
2 tbsp Unsalted Butter
3 cloves Garlic (Finely minced)
1 tsp Salt
0.5 tsp Black Pepper (Freshly ground)
2 tbsp Lemon Juice (Freshly squeezed)
2 tbsp Fresh Parsley (Chopped)
4 pcs Lemon Wedges (For serving)

Instructions

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About Pan-Seared Kingfish

Pan-seared kingfish with lemon butter sauce – a light, flavorful, protein-packed meal for any night!

This american dish is perfect for dinner. With 309.7 calories and 36.11g of protein per serving, it's a low-calorie option for your meal plan.

fat

Prepare the Fish

Pat the kingfish steaks completely dry with paper towels. This is the most critical step for achieving a crispy skin.
Season both sides of the steaks generously with salt and freshly ground black pepper.

Heat the Pan

Place a large skillet (cast iron or stainless steel is recommended for best results) over medium-high heat.
Add the olive oil. You'll know the pan is hot enough when the oil shimmers slightly.

Sear the Kingfish

Carefully lay the seasoned steaks in the hot pan, ensuring they are not overcrowded. Cook in batches if necessary.
Sear for 3-4 minutes per side without moving them. This allows a beautiful golden-brown crust to form.
The fish is cooked through when it's opaque and flakes easily with a fork. For perfect results, check for an internal temperature of 145°F (63°C) at the thickest part.
Once cooked, transfer the fish to a clean plate.

Create the Pan Sauce

Reduce the heat to low. Add the unsalted butter to the same skillet.
Once the butter has melted, add the minced garlic and sauté for about 30-60 seconds until fragrant. Be careful not to let it burn.
Remove the pan from the heat. Stir in the fresh lemon juice and chopped parsley, scraping up any flavorful browned bits from the bottom of the pan.

Serve

Immediately pour the warm lemon-garlic butter sauce over the seared kingfish steaks.
Garnish with a little extra fresh parsley and serve with lemon wedges on the side for squeezing.

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Fat

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Fat

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