Fish is a part of our clean eating menu. The menu says "broiled salmon," but I hate broiling fish in our oven because it isn't very consistent. I typically cook our fish in a cast iron skillet. It takes just a few minutes and comes out delicious!
Cast Iron Skillet Fish
10-12 oz piece of fish, or individual 4 oz fillets
1/2 tablespoon oil, or just enough to coat your skillet - I used extra virgin coconut oil
Salt and pepper to taste
Topping:
1 shallot, diced
zest of one lemon
juice of one lemon
1/2 teaspoon coconut oil
1/4 cup water
Start your topping first. Place all topping ingredients in a small pan or skillet. Bring to a simmer, reduce heat to medium-low. Stir occasionally. Allow shallots to soften, but not turn brown. Sauce will reduce over time. Add more water if necessary. Let it cook down while you prepare and cook the fish.
Cast Iron Skillet Fish
10-12 oz piece of fish, or individual 4 oz fillets
1/2 tablespoon oil, or just enough to coat your skillet - I used extra virgin coconut oil
Salt and pepper to taste
Topping:
1 shallot, diced
zest of one lemon
juice of one lemon
1/2 teaspoon coconut oil
1/4 cup water
Start your topping first. Place all topping ingredients in a small pan or skillet. Bring to a simmer, reduce heat to medium-low. Stir occasionally. Allow shallots to soften, but not turn brown. Sauce will reduce over time. Add more water if necessary. Let it cook down while you prepare and cook the fish.
It doesn't look awesome in the picture. But it is so delicious and smells incredible!
For this post I used lingcod. Tonight, for the clean eating challenge, I will be cooking salmon, but in this same manner.
Preheat your oven to 400 degrees, make sure your rack is in the middle of the oven.
Put oil in skillet and heat over medium high heat. Prepare you fish with a little salt and pepper. When skillet is good and hot (like my technical terms?) turn it down to medium. Add your fish, skin side up. Cook for 3-5 minutes, depending on the thickness of your fish.
Carefully flip your fish over. Immediately put the skillet in your preheated over. Cook for an additional 3-5 minutes, depending on the thickness of your fish. remove from oven. Check doneness with a fork. It should flake easily, but not be dried out. Be careful not to overcook it! Fish can overcook in just a few seconds. I would rather my fish be a little on the rarer side than dried out.
Remove fish from skillet, place on plate, cover with foil, and allow to rest for 5 minutes.
Top with shallot lemon sauce before serving.
Preheat your oven to 400 degrees, make sure your rack is in the middle of the oven.
Put oil in skillet and heat over medium high heat. Prepare you fish with a little salt and pepper. When skillet is good and hot (like my technical terms?) turn it down to medium. Add your fish, skin side up. Cook for 3-5 minutes, depending on the thickness of your fish.
Carefully flip your fish over. Immediately put the skillet in your preheated over. Cook for an additional 3-5 minutes, depending on the thickness of your fish. remove from oven. Check doneness with a fork. It should flake easily, but not be dried out. Be careful not to overcook it! Fish can overcook in just a few seconds. I would rather my fish be a little on the rarer side than dried out.
Remove fish from skillet, place on plate, cover with foil, and allow to rest for 5 minutes.
Top with shallot lemon sauce before serving.