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.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Fish
- b.Pat the kingfish steaks completely dry with paper towels. This is the most critical step for achieving a crispy skin.
- c.Season both sides of the steaks generously with salt and freshly ground black pepper.
- 2
Step 2
- a.Heat the Pan
- b.Place a large skillet (cast iron or stainless steel is recommended for best results) over medium-high heat.
- c.Add the olive oil. You'll know the pan is hot enough when the oil shimmers slightly.
- 3
Step 3
- a.Sear the Kingfish
- b.Carefully lay the seasoned steaks in the hot pan, ensuring they are not overcrowded. Cook in batches if necessary.
- c.Sear for 3-4 minutes per side without moving them. This allows a beautiful golden-brown crust to form.
- d.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.
- e.Once cooked, transfer the fish to a clean plate.
- 4
Step 4
- a.Create the Pan Sauce
- b.Reduce the heat to low. Add the unsalted butter to the same skillet.
- c.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.
- d.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.
- 5
Step 5
- a.Serve
- b.Immediately pour the warm lemon-garlic butter sauce over the seared kingfish steaks.
- c.Garnish with a little extra fresh parsley and serve with lemon wedges on the side for squeezing.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the crispiest skin, ensure the fish is patted completely dry before seasoning. Moisture is the enemy of a good sear.
- 2Use a heavy-bottomed skillet like cast iron or stainless steel for even heat distribution and a superior crust.
- 3Do not overcrowd the pan. Cook in two batches if necessary to maintain high heat and prevent the fish from steaming.
- 4Resist the urge to move the fish while it's searing. Letting it cook undisturbed is key to forming that beautiful golden crust.
- 5For a richer sauce, add a splash of dry white wine (like Sauvignon Blanc) to the pan after the garlic and let it reduce by half before adding the lemon juice.
Adapt it for your goals.
Herbaceous Twist
Substitute parsley with other fresh herbs like dill, chives, or tarragon for a different flavor profile.
Mediterranean FlairMediterranean Flair
Add 1 tablespoon of drained capers and a handful of halved cherry tomatoes to the pan sauce along with the garlic.
Spicy KickSpicy Kick
Add 1/4 teaspoon of red pepper flakes along with the garlic to give the sauce a gentle heat.
Why this is on our healthy list.
Excellent Source of Lean Protein
Kingfish provides high-quality protein essential for muscle repair, growth, and overall body function, keeping you full and satisfied.
Rich in Omega-3 Fatty Acids
Packed with omega-3s, kingfish supports heart health by reducing inflammation and lowering blood pressure, and also boosts brain function.
Supports Immune Function
This fish is a good source of selenium and Vitamin D, antioxidants that play a crucial role in strengthening the immune system and protecting cells from damage.
Frequently asked questions
One serving of this Pan-Seared Kingfish contains approximately 380-420 calories, depending on the exact size of the fish steak and amount of oil and butter used.