Ingredients
1 ½ pounds cod, tilapia, rockfish, or any other white fish you like
¾ teaspoon garlic salt (or ½ teaspoon salt + ¼ teaspoon garlic powder
⅓ cup flour
¼ cup olive oil
4 cloves minced garlic
Pinch of red pepper flakes
3/4 cup low sodium chicken stock
4 tablespoons cold butter, cut into 16 cubes
3 tablespoons EACH: fresh lemon juice AND fresh chopped basil, for finishing the sauce
Instructions
SEASON: To get the best crisp on the fish, pat both sides of the fish with paper towels until dry. Season the fish with a small pinch of salt, making sure to flip and salt both sides. Place the flour in a shallow dish and season with garlic salt. Whisk to combine. Dredge the fish in the flour, making sure to coat both sides. Make sure to shake off excess flour.
FRY: Add the olive oil to the pan and allow for it to heat through. When hot, fry the fish for 3-4 minutes flipping halfway. Depending on the thickness, you might need to cook the fish for longer until it’s cooked through. Remove the fish to a plate and set aside.
SAUCE: There should only be about a tablespoon of oil remaining. If there is more, drain all but a tablespoon from the pan. Add the garlic into the skillet and fry in the oil for just 15 seconds. Add in a pinch of red pepper flakes, chicken stock, and lemon. Kick the heat to the highest setting, allow the sauce to reach simmer then reduce the sauce for 2 minutes. Lower the heat to the lowest setting, then add in two small cubes of butter and allow it to melt into the sauce slowly while you stir or swirl the pan with the handle. Continue adding two small cubes of butter at a time until all the butter is used up. Take your time here, don’t rush this. Add in chopped basil and stir to combine. Plate the fish with cooked rice or roasted vegetables and top with basil lemon butter sauce How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 Lbs your first week and 2-5 Lbs every week after. Visit us at at dietaefectiva.net to learn more about our program CG
