Scallion-Oil Fish
Published Oct. 18, 2024
- Total Time
- 25 minutes
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
- Rating
- Comments
- Read comments
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Ingredients
- Coarse kosher salt
- 8ounces white fish fillets, such as cod, halibut, black sea bass, haddock, flounder, tilapia and lemon sole
- 6tablespoons extra-virgin olive oil
- 1bunch scallions, thinly sliced crosswise (1 heaping cup)
- Flaky sea salt, for serving (optional)
- Crusty bread, for serving
Nutritional analysis per serving (2 servings)
567 calories; 44 grams fat; 6 grams saturated fat; 0 grams trans fat; 30 grams monounsaturated fat; 5 grams polyunsaturated fat; 18 grams carbohydrates; 3 grams dietary fiber; 3 grams sugars; 27 grams protein; 559 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Sprinkle a heaping ¼ teaspoon kosher salt over the fish fillets and refrigerate, uncovered, to brine and air dry a little, about 10 minutes.
- Step 2
Meanwhile, add the olive oil and sliced scallions to a small cold skillet and bring to a simmer over medium heat. Cook, stirring occasionally, until most of the scallions are dark green and some are brown, anywhere from 7 to 12 minutes. Turn off the heat but keep the skillet on the burner.
- Step 3
Gently and immediately add the fish to the skillet, cutting into two or three pieces to fit as needed. Spoon some of the hot oil over the fish. Leave the fish to cook in the residual heat on the first side, 1 to 3 minutes, then flip and cover with the fried scallions and let cook on the second side until the insides are no longer translucent, 1 to 5 minutes. Sprinkle with the flaky sea salt, if using.
- Step 4
Serve the fish immediately, directly from its pan if desired, with the bread to dip into the flavorful scallion oil.
Private Notes
Comments
The scallion oil is delicious, but this cooking method as written will only work for thin fish fillets. I tried this on some beautiful 1” thick halibut pieces and they were completely raw in the center. Easy enough to fix by turning the heat back on, but in the future I will choose much thinner pieces of fish.
Bake a potato so it’s ready when fish is ready Pour a little of the fish scallion oil into the potato Divine
Hey William, great question- When cooking this recipe w/ induction, I might still turn off the stove and let the residual heat from the hot oil gently poach your fish. If they're thin fillets, they'll cook in 2 or so minutes; the thicker ones need a little longer. Check the insides before eating and see that they're opaque. Worst case scenario, just heat the fish to temp over low. The key to this recipe is slow, gentle heat, more confit than fry. Eric
Doubled all the spices and used a single serve cup of Greek yoghurt, baked at 300 for 20/25 mins before broiling both sides. I also did the vegetables separately at 400 for 15/20 mins and put them under the broiler for the last 5 mins - turned out perfect and the marinade was delicious! Will be making this again
Used reconstituted freeze-dried shallots instead of scallions--what I had on hand. Excellent substitution. Fish was steelhead trout, which, alas, came skin-on. Next time, I'll use a skinned fillet. Delicious result all 'round. Made in under 30 minutes, served with broccoli, over which was poured the shallot-olive oil pan drippings.
Used pollock S.O. loves it