Name: Pan-Seared Tarragon Whitefish
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
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

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I love recipes for simple meals that can be quickly thrown together mid-week with very little effort. This is one of my “go to” methods for cooking white fish, simple and quick yet delicious. This recipe could be made with any substantial whitefish fillet. Cod, grouper and halibut would be particularly good. Snapper, sole, skate, perch, bass, tilapia and even hake would work too. My fillet was close to 1 inch thick on the thicker side. You will have to adjust your cooking time if you are using a thinner or thicker fillet (shouldn’t vary too much from fish to fish though). I absolutely love the combination of fresh tarragon with white fish (it’s good with chicken too). Squeeze some fresh lemon juice over the fish right before serving and it’s perfect!

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

Pan-Seared Tarragon Whitefish

Nutrivore Score: 303

Prep Time 5

Cook Time 10

Total Time 15

Servings

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

Saturated Fat

Trans Fat

0.5

Polyunsaturated Fat

Monounsaturated Fat

Cholesterol

128

Sodium

215

Potassium

1073

Carbohydrates

Fiber

Sugar

0.2

Protein

Vitamin A

611

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2000 calorie diet.