Sautéed fish can be real healthy for you, particularly if you use olive oil. I marinate the fish in a citrus, garlic sauce, called Mojo. Any white fish will work like Tilapia, Orange Roughy, Snapper, the choice is yours. I do use a little butter to thicken the sauce. There is nothing wrong or unhealthy about butter. It is natural and a real food. I only use 1-tablespoon for a recipe that serves 4. Basically I have added 100 extras calories to all servings.
- 4 fish fillets (any white fish like, Tilapia, Orange Roughy)
- 1 cup Naranja Agria (bitter orange) or (substitute 2 parts lemon to 1 part orange juice)
- 1 teaspoon cumin
- 1 teaspoon oregano
- 4 cloves garlic crushed
- salt & pepper to taste
- 1 tablespoon butter
- olive oil
In a small mixing bowl whisk the naranja agria, cumin, oregano, crushed garlic, salt, and pepper.
Place the fillets in a baking dish and pour the marinade over the fish making sure each fillet is coated cover the fish with plastic wrap and refrigerate let the fish marinate for minimum of 2 hours.
Remove the fish from the marinade and pat dry. Reserve the marinate.
In a large skillet heat 1 tbsp of olive oil medium high heat until fragrant, reduce the heat to medium and sauté the fillets for approx. 4 to 5 minutes per side. Place the fish on a serving platter
Add butter and marinate to skillet, reduce by half and pour over fish.
Makes 4 servings
PESCADO A LA PLANCHA Sautéed Fish in Garlic, Citrus, Butter Sauce