Sautéed Tilapia with Chive-Lemon Miso Butter

• 份量: 4 servings
• 总时间: 45 minutes

配料

4 (5- to 6-ounce) skinless tilapia fillet

1 teaspoon kosher salt

2 tablespoon vegetable oil

2 tablespoon white miso

1 teaspoon grated lemon zest plus 2 teaspoon juice

1/8 teaspoon pepper

4 tablespoons unsalted butter, softened

2 tablespoon minced fresh chive

步骤

Note: You can use fresh or frozen tilapia in this recipe (if frozen, thaw before cooking). There is no need to take the temperature of the thin halves of the fillets; they will be cooked through by the time they are golden brown. We like the delicate flavor of white miso in this recipe, but red miso can be substituted.

FOR THE FISH: Place tilapia on cutting board and sprinkle both sides with salt. Let sit at room temperature for 15 minutes.

FOR THE CHIVE-LEMON MISO BUTTER: While tilapia rests, combine miso, lemon zest and juice, and pepper in small bowl. Add butter and stir until fully incorporated. Stir in chives and set aside.

Pat tilapia dry with paper towels. Using seam that runs down middle of fillet as guide, cut each fillet in half lengthwise to create 1 thick half and 1 thin half.

Heat oil in 12-inch nonstick skillet over high heat until just smoking. Add thick halves of fillets to skillet. Cook, tilting and gently shaking skillet occasionally to distribute oil, until undersides are golden brown, 2 to 3 minutes. Using thin spatula, flip fillets. Cook until second sides are golden brown and tilapia registers 130 to 135 degrees, 2 to 3 minutes. Transfer tilapia to serving platter. Dot tilapia with two-thirds of miso butter.

Return skillet to high heat. When oil is just smoking, add thin halves of fillets and cook until undersides are golden brown, about 1 minute. Flip and cook until second sides are golden brown, about 1 minute. Transfer to serving platter. Top thin halves with remaining miso butter and serve.

备注

Scale down the butter to 3 tbsp (so make 3/4th of recipe)

营养

• 卡路里: 332
• 总脂肪: 22 g
• 饱和脂肪: 9 g
• 不饱和脂肪: 9 g
• 反式脂肪: 0 g
• 胆固醇: 108 miligrams
• 钠: 439 miligrams
• 总碳水化合物: 2 g
• 总糖: 1 g
• 蛋白质: 33 g