Are you looking for a delicious and healthy meal that's ready in under 30 minutes? Look no further! This Blue Runner fish recipe is perfect for a quick weeknight dinner or a delightful weekend lunch. Blue Runner fish, with its firm, flaky texture and mild flavor, is incredibly versatile and lends itself beautifully to a variety of cooking methods. This recipe focuses on a simple pan-seared approach, allowing the natural flavors of the fish to shine. It's a fantastic example of easy recipes that deliver maximum flavor and nutritional benefits, making it a staple in my healthy meals rotation.
Ingredients:
- 2 Blue Runner fish fillets (about 6 ounces each), skin on or off
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon garlic powder
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley (for garnish)
- Optional: 1 tablespoon butter (for extra richness)
Instructions:
Step 1: Prepare the Fish
Pat the Blue Runner fish fillets dry with paper towels. This helps them sear properly and develop a beautiful crust. Season both sides generously with salt, pepper, paprika, and garlic powder.
Step 2: Sear the Fish
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the fish fillets in the skillet, skin-side down (if using skin-on fillets). Sear for 3-4 minutes, until the skin is golden brown and crispy.
Step 3: Flip and Cook
Flip the fish fillets and cook for another 2-3 minutes, or until the fish is cooked through and flakes easily with a fork. If you're using butter, add it to the pan during the last minute of cooking for extra richness and flavor.
Step 4: Finish and Serve
Remove the fish from the skillet and squeeze fresh lemon juice over the fillets. Garnish with chopped fresh parsley and serve immediately. This simple dish pairs perfectly with a side of rice, roasted vegetables, or a fresh salad.
Cooking Tips for Perfect Blue Runner:
- Don't overcrowd the pan: Overcrowding the pan will lower the temperature and result in steaming instead of searing. Cook the fish in batches if necessary.
- Check for doneness: The fish is cooked through when it flakes easily with a fork. Overcooked fish will be dry and tough.
- Adjust seasonings: Feel free to adjust the seasonings to your liking. Consider adding other herbs and spices, such as dill, thyme, or cayenne pepper.
Variations:
- Lemon Herb Butter: For an extra burst of flavor, melt butter with lemon zest, chopped fresh herbs (such as parsley, dill, or thyme), and a pinch of garlic powder. Drizzle this over the cooked fish.
- Spicy Blue Runner: Add a pinch of cayenne pepper or a dash of your favorite hot sauce to the seasoning blend for a spicy kick.
- Baked Blue Runner: For a healthier alternative, bake the fish in a preheated oven at 400°F (200°C) for 12-15 minutes, or until cooked through.
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 200-250
- Protein: 25-30 grams
- Fat: 8-12 grams
- Carbohydrates: Negligible
This Blue Runner fish recipe is a testament to how easy it is to create delicious and healthy homemade cooking. It's a perfect example of quick dinner ideas that are both satisfying and nutritious. Enjoy!