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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.
Prepare the Fish
Heat the Pan
Sear the Kingfish
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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.
This american recipe takes 20 minutes to prepare and yields 4 servings. At 309.7 calories per serving with 36.11g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Create the Pan Sauce
Serve
Substitute parsley with other fresh herbs like dill, chives, or tarragon for a different flavor profile.
Add 1 tablespoon of drained capers and a handful of halved cherry tomatoes to the pan sauce along with the garlic.
Add 1/4 teaspoon of red pepper flakes along with the garlic to give the sauce a gentle heat.
Kingfish provides high-quality protein essential for muscle repair, growth, and overall body function, keeping you full and satisfied.
Packed with omega-3s, kingfish supports heart health by reducing inflammation and lowering blood pressure, and also boosts brain 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.
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.
Yes, it is very healthy. Kingfish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. This recipe uses minimal oil and fresh ingredients, making it a nutritious choice.
The fish is cooked when it turns from translucent to opaque and flakes easily when gently prodded with a fork. For precise results, use a meat thermometer; the internal temperature should reach 145°F (63°C) at the thickest part.
Absolutely. Just make sure to thaw it completely in the refrigerator overnight. Before cooking, pat it extremely dry with paper towels to remove all excess moisture, which is crucial for getting a good sear.
Sticking usually happens for two reasons: the pan isn't hot enough when you add the fish, or the fish was moved too soon. Ensure your oil is shimmering hot before adding the fish, and let it cook undisturbed to form a crust, which will allow it to release naturally from the pan.