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Cooked tarragon whitefish in seasoned cast iron pan on a light wood background.

Pan-Seared Tarragon Whitefish

Nutrivore Score: 303
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 301kcal
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Ingredients

  • 1 pound cod fillets (or substitute your favorite whitefish)
  • 4 teaspoons tarragon dried (or 1/4 cup fresh)
  • 2 tablespoons butter
  • 1 wedge lemon

Instructions

  • Heat oil in a medium non-stick pan over medium to medium-high heat (note that non-stick pans should never be heated over high heat; follow the directions for your pan for the highest recommended temperature setting).
  • Coat both sides of your fillets with chopped tarragon (it should stick fairly easily, if not rinse your fish and pat dry with paper towel and try again).
  • Place fish in pan and cook for 5-6 minutes on the first side, until the edges are turning opaque and you can see some browning when you peak underneath).
  • Flip and cook for 4-5 minutes on the second side, until fish is opaque throughout and segments flake apart. (Tip: I find that a large pancake flipper can make flipping and serving more delicate white fish like tilapia much easier).

Nutrition

Nutrition Facts
Pan-Seared Tarragon Whitefish
Amount per Serving
Calories
301
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
8
g
50
%
Trans Fat
 
0.5
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
128
mg
43
%
Sodium
 
215
mg
9
%
Potassium
 
1073
mg
31
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
0.2
g
0
%
Protein
 
42
g
84
%
Vitamin A
 
611
IU
12
%
Vitamin C
 
9
mg
11
%
Calcium
 
88
mg
9
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.