Do you cook with olive oil? 🫒

Ingredients

• 2 Tbsp Extra Virgin Olive Oil (for frying, high‑quality)
• 2 pieces White Fish Fillets (skinless, about 150 g each (e.g., cod, haddock, or tilapia))
• 0.5 tsp Salt (kosher or sea salt)
• 0.25 tsp Black Pepper (freshly ground)
• 0.5 cup All-Purpose Flour (light coating for a crisp crust (optional))
• 1 Lemon (cut into wedges for serving)

Instructions

1. Prepare the Fish

   Pat the fillets dry with paper towels, season both sides with salt and pepper, and if using, lightly dredge in flour, shaking off excess.

   Time: PT5M

2. Heat the Oil

   Add the extra virgin olive oil to the skillet and heat over medium‑high until it reaches about 180°C (use a thermometer or look for a steady shimmer).

   Time: PT3M

   Temperature: 180°C

3. Fry the Fish

   Place the fillets in the hot oil skin‑side down (if skin present). Cook 3‑4 minutes without moving, then gently flip and cook another 3‑4 minutes until the flesh is opaque and reaches an internal temperature of 63°C.

   Time: PT8M

   Temperature: 180°C

4. Drain and Rest

   Transfer the cooked fish to the paper‑towel‑lined plate to drain excess oil.

   Time: PT2M

5. Serve

   Squeeze fresh lemon juice over the fillets and serve immediately with your favorite side.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

5 g

Fat

12 g

Fiber

0 g