A light and quick dinner: golden pan-fried fish scented with garlic and thyme, plus a crisp salad of fresh vegetables with feta. Minimal effort, maximum flavor — ideal for a weekday meal.
Ingredients
- White fish fillet (cod, hake) — 14 oz | 400 g
- Salt — to taste
- Ground black pepper — 1/4 tsp | 0.25 tsp
- Garlic — 2 cloves
- Fresh thyme — 2–3 sprigs
- Vegetable oil for frying — 2 tbsp | 30 ml
- Salad greens — 5.3 oz | 150 g
- Cucumber — 1 piece (about 5.3 oz | 150 g)
- Tomatoes — 2 pieces (about 7 oz | 200 g)
- Bell pepper — 1 piece (about 5.3 oz | 150 g)
- Pitted olives — 2.1 oz | 60 g
- Feta cheese — 3.5 oz | 100 g
- Olive oil — 2 tbsp | 30 ml
- Balsamic vinegar — 1 tbsp | 15 ml
- Sugar — a pinch
Step-by-Step Recipe
- Prepare the fish: pat the fillets dry with paper towels, then season with salt and ground black pepper on both sides.
- Heat a skillet over medium heat and add the vegetable oil. Add the crushed garlic cloves and thyme sprigs, and warm for 20–30 seconds until fragrant.
- Add the fish and fry for 3–4 minutes until golden. Flip and cook for another 2–4 minutes until juicy and just cooked through, occasionally spooning the aromatic oil from the pan over the fish.
- Transfer the fish to a warm plate and let it rest for 2 minutes.
- For the salad: slice the cucumber, tomatoes, and bell pepper, and tear the lettuce leaves by hand. Combine the vegetables with the olives and feta cubes.
- For the dressing: whisk together the olive oil, balsamic vinegar, a pinch of sugar, and a pinch of salt with a fork until lightly emulsified.
- Drizzle the dressing over the salad and toss gently.
- Serve the fish with its crisp golden crust alongside the fresh salad.
Serving
Place a piece of juicy fish on the plate, spoon over some of the fragrant pan oil, and add a generous portion of salad. For the best contrast in texture, keep the salad crisp and serve the fish right after resting so it stays tender.
Nutritional Value
| Indicator | Per serving |
|---|---|
| Calories | 520 kcal |
| Protein | 38 g |
| Fat | 30 g |
| Carbohydrates | 18 g |
| Fiber | 4 g |
| Sugar | 7 g |
| Sodium | 1.4 g |
📹 Watch the video recipe on our Telegram channel: @alwaysyummy
Tips and Variations
- Fish choice: firm white fish works best — cod, hake, or pollock. Fillets 2–3 cm thick fry more evenly.
- Skillet and heat: preheat the pan well, but cook over medium heat so you get a golden crust without drying the fish out.
- Do not dress the salad ahead of time: add the dressing just before serving so the leaves stay crisp.
- Without feta: swap in brined cheese or mozzarella — the flavor will be milder, but still fresh and balanced.
FAQ
Which fish is best for this recipe?
Choose a firm white fish: cod, hake, pollock, or pike perch. Skinless fillets cook faster, but skin helps retain moisture and gives a more pronounced crust.
Can I replace the balsamic vinegar in the dressing?
Yes, use red wine vinegar or apple cider vinegar. Start with a smaller amount and adjust to taste with a pinch of sugar and salt.
How do I know the fish is done without overcooking it?
The flesh turns opaque and flakes easily with a fork, while staying juicy. For a medium fillet, about 3–4 minutes on the first side and 2–4 minutes on the second is enough.