This pan-seared fish recipe is the perfect weeknight dinner. The dry rub adds flavor and a touch of spice, and pan-searing creates a crispy outer layer while keeping the fish tender and moist on the inside. You can serve this fish with your favorite side dishes, such as steamed vegetables, rice, or a simple salad.
When you’re in search of a quick and easy dinner option that doesn’t skimp on flavor, our Spice-Rubbed White Fish recipe is your go-to solution. In addition, this dish comes together effortlessly, making it perfect for those busy weeknights when you need a wholesome meal without the fuss. What sets it apart is the mild and welcoming flavor profile of white fish, making it a family-friendly option.
What Kind of Fish Can I Use?
Many people select white fish from options like flounder, sole, or catfish, and each fillet of these mild fish delivers a clean, fresh taste that readily absorbs spices from a rub.
- Flounder is known for its delicate texture and subtle sweetness.
- Sole, another favorite, has a refined flavor that pairs perfectly with a variety of seasonings.
- Then there’s catfish, offering a slightly earthier taste, creating a balance between the lightness of the fish and the richness of the rub.
The Dry Rub Ingredients:
- Garlic powder
- Onion powder
- Dried Oregano
- Dried Thyme
- Smoked Paprika
- Black pepper
- Cayenne pepper (adjust for spiciness)
Creating Flavor-Packed Spice-Rubbed White Fish
- Begin by patting the fillets dry with paper towels, a crucial step to guarantee the rub adheres evenly.
- Sprinkle the dry rub generously over both sides of each fillet, pressing it gently to ensure it forms a flavorful coating. The key here is to make sure that the fish is well-covered with the seasoning.
- Grab a large, non-stick skillet for this so there is ample space for the fish without overcrowding the pan. The goal is to create a crispy outer layer while maintaining the fish’s tenderness inside.
- Heat the skillet over medium-high heat. Add a touch of olive oil and butter. The oil ensures the fish won’t stick, while the butter adds flavor and creates that golden crust.
- Once the pan is hot and ready, carefully place the seasoned fish fillets in the skillet. Cook them for about 3-4 minutes on each side. The cooking time may vary depending on the thickness of your fillets.
Determining the Perfect Doneness for Your White Fish
Knowing when your white fish is fully cooked is essential.
- As you pan-fry the fillets, you’ll notice the exterior turning from translucent to a beautiful, golden-brown color. This typically takes about 3-4 minutes on each side, but remember, it can vary based on the thickness of your fillets.
- To be certain your fish is cooked through, you can gently insert a fork into the fish and attempt to flake it. When the fish flakes easily and is opaque throughout, it’s done.
- Just be careful not to overcook it; white fish is best when it remains moist on the inside.
What Side Dishes Go With Fish?:
- Cheesy Broccoli and Rice Casserole: The richness of Cheesy Broccoli and Rice Casserole perfectly complements the tender and flaky fish, creating a contrast in textures and flavors.
- Lemon Orzo with Asparagus and Cherry Tomatoes: The bright and zesty notes of Lemon Orzo with Asparagus and Cherry Tomatoes add a refreshing element to your fish dish.
- Low Carb Creamy Cauliflower Gratin: For a lighter and low-carb option, the Creamy Cauliflower Gratin brings a velvety texture and a subtle richness that pairs beautifully with fish.
Spice-Rubbed Pan-Seared White Fish
Like this recipe? Pin it to your CHICKEN board!
For the Fish Dry Rub:
- 2 Tbsp. Paprika
- 1 Tbsp. Garlic powder
- 1 Tbsp. Onion powder
- 1 teaspoon Dried Oregano
- 1 teaspoon Dried Thyme
- 1 teaspoon Smoked Paprika (for a hint of smokiness)
- ½ teaspoon Salt
- ½ teaspoon Black pepper
- ¼ teaspoon Cayenne pepper (adjust for spiciness)
For the White Fish:
- 4 white fish fillets (about 6–8 ounces each), such as flounder, sole, or catfish
- 2 Tbsp. Olive oil
- 2 Tbsp. Unsalted Butter
- Lemon wedges, for garnish
- Fresh parsley, for garnish (optional)
- Prepare the Fish Dry Rub: In a small bowl, combine all the dry rub ingredients. Mix well.
- Season the Fish: Pat the fish fillets dry with paper towels. Sprinkle the dry rub evenly over both sides of each fillet, pressing it gently to adhere. Make sure the fish is well-coated with the seasoning.
- Heat the Pan: In a large skillet, heat the olive oil and butter over medium-high heat until the butter is foamy but not burned.
- Pan-Fry the Fish: Carefully place the seasoned fish fillets in the hot skillet. Cook for about 3-4 minutes on each side, or until the fish is opaque and easily flakes with a fork. The cooking time may vary depending on the thickness of your fillets.
- Serve: Transfer the pan-fried white fish to serving plates. Garnish with lemon wedges and fresh parsley if desired. Serve hot, and enjoy!
- Prep Time: 10 minutes
- Cook Time: 6-8 minutes
- Category: Dinner
- Serving Size: 1 fillet
- Calories: 220-280
- Fat: 8-12 gr
- Carbohydrates: 0 mg
- Protein: 36-48 gr