Pan-Seared Fish Fillet – A Quick Mediterranean Favorite
Fast, flavorful, and full of Mediterranean goodness — this is your new go-to fish dinner.
This quick and easy pan-seared fish recipe delivers tender, flaky fillets bursting with vibrant flavor. Using our Off the Hook spice mix, you’ll get that perfect golden crust and deep Mediterranean aroma in just a few minutes.
Ideal for busy weeknights or lazy summer lunches, this recipe brings restaurant-quality results with almost zero effort. No marinade, no complicated prep — just fresh fish, a hot pan, and the right mix of spices. Serve with a crisp salad, herby rice, or roasted veggies for a complete, delicious meal.
- Gluten-Free
- , Fish & Seafood
- , Mains
- , Mediterranean, Middle Eastern
Prep Time:
5 minutes
Cook Time:
5-10 minutes
Serves:
By fillets
Ingredients
White fish fillets (Sole, Tilapia, Branzino, etc.)
Garlic, sliced thin (1 for 2 fillets)
Off the Hook Spice Blend (see the ingredients in the video!)
Salt
1 Tbsp Unsalted butter (for medium pan)
Directions
1. Prep your fillets: Cut them to size so they fit in your pan, and pat dry with a paper towel.
2. Slice the garlic thin. On the top side of each fillet, create small pockets – little diagonal cuts every 1-2 inches, to make room for the garlic slices. Try not to cut through the fish.
3. Place a garlic slice in each little cut, and season the top with a pinch of salt and generously sprinkle your spice blend.
4. Heat up a non-stick pan on medium heat – I love cast iron because it gives the fish a beautiful sear and is naturally non-stick. Add about 1/2-1 Tbsp of butter and just as it’s all melted and bubbly place your fillets, spice side down.
* Careful – control the heat of your pan or your butter will get brown and burn.
5. Don’t move the fish, and make sure your butter doesn’t smoke. After approximately 2 minutes, carefully flip the fish and season the second side with a tiny bit of salt and your spice blend. Cook for about 90 seconds, and remove from the pan.
Note: If using thicker fillets, such as Cod, please allow for longer cooking time (perhaps another 1-2 minutes for each side)
In This Recipe
