| Prep: 15 mins | Cook: 10 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 250 | 14g | 3g | 4g |
| sugars | fibre | protein | salt |
| 1g | 1g | 28g | 0.75g |
There’s something uniquely captivating about the simplicity and elegance of Pan-fried Fish with Badderlocks. Perhaps it’s the way the delicate fish interacts with the slight crunch and nuanced flavor of the badderlocks or the way it transports me back to the bustling fish markets of NYC, where fresh ingredients rule the day. Every bite feels like a small tribute to my roots and the extraordinary diversity that New York offers, transcending cultural and culinary boundaries.
A Tribute to Fresh Ingredients
Living in a city like New York, where you have access to the freshest produce and seafood, I’ve always been drawn to recipes that spotlight high-quality, fresh ingredients. This dish is no exception. The fish, whether you choose cod or haddock, is seared to perfection in a medley of olive oil and butter, creating a crispy exterior while keeping the interior succulent and moist. The addition of minced garlic and a splash of dry white wine introduces a depth of flavor that makes every mouthful a rich experience.
Health Benefits of Sea Vegetables
One of the standout components of this recipe is the badderlocks, also known as Alaria esculenta. This edible seaweed not only adds a unique texture and flavor but is also packed with nutrients. Rich in iodine, calcium, and vitamins A and C, badderlocks provide a healthy boost that pairs wonderfully with the high protein content of the fish fillets. For those who are into health-conscious eating, this dish offers an excellent balance between taste and nutrition.
Adding a sprinkle of fresh parsley and a few lemon slices right before serving brightens up the dish, enhancing its aromatic appeal without overpowering the subtle flavors of the other ingredients. These simple touches make Pan-fried Fish with Badderlocks a dish that’s not only pleasing to the palate but also visually appealing.
For those who enjoy a classic, this recipe could remind you of other beloved dishes like Kedgeree or even a well-made Lemon Garlic Butter Baked Cod. It pairs wonderfully with side dishes such as roasted new potatoes or a light green salad, making it versatile enough for both casual family dinners and elegant dinner parties.
Each ingredient in this recipe has its moment to shine, coming together to create something truly greater than the sum of its parts. It’s a testament to the idea that sometimes, the simplest recipes offer the most profound culinary experiences. The next time you’re in the mood for a meal that celebrates fresh, wholesome ingredients, give this dish a try. I promise you won’t be disappointed.
What You’ll Need
- 6 fish fillets (about 6 ounces each, such as cod or haddock)
- 1 cup badderlocks (also known as Alaria esculenta, chopped)
- 2 tablespoons olive oil
- 1 lemon (sliced)
- 1/4 cup fresh parsley (chopped)
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 cup dry white wine
- 4 cloves garlic (minced)
- 2 tablespoons unsalted butter
Method
Step One
Rinse the fish fillets under cold water and pat them dry with a paper towel. Sprinkle both sides of the fillets with sea salt and black pepper.
Step Two
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, add the fish fillets to the skillet. Cook for 3-4 minutes on each side, or until the fish is golden brown and cooked through. Remove the fish from the skillet and set aside.
Step Three
In the same skillet, add the minced garlic and sauté for about 1 minute, until fragrant. Add the chopped badderlocks and cook for another 2-3 minutes until they start to soften.
Step Four
Pour the dry white wine into the skillet, scraping any browned bits from the bottom of the pan. Bring the mixture to a simmer and let it cook for about 3-4 minutes, until the liquid is reduced by half.
Step Five
Add the unsalted butter to the skillet and stir until melted. Return the fish fillets to the skillet, spooning some of the sauce over them.
Step Six
Sprinkle the chopped parsley over the fish fillets and garnish with lemon slices. Serve the pan-fried fish with badderlocks immediately, ensuring each plate gets a portion of the sautéed badderlocks and sauce.
