Name: Creamy Garlic Fish with Spring Peas
Ingredients: 500g White Fish Fillets (Cod, Haddock, or Halibut): Choose firm, white fish fillets. Cod and haddock are excellent budget-friendly options, while halibut offers a richer flavor. Ensure they are skinless and boneless for easy cooking and eating.; 2 tablespoons Olive Oil: Used for searing the fish and adding a healthy fat base to the dish. Extra virgin olive oil is recommended for its flavor and health benefits.; 4 cloves Garlic, minced: Fresh garlic is crucial for the characteristic garlicky flavor. Mince it finely to release its aroma and ensure it cooks evenly.; 1 cup Heavy Cream: Provides the rich and creamy texture of the sauce. Heavy cream is ideal for its high fat content, which prevents curdling and creates a luxurious sauce.; ½ cup Chicken Broth (or Fish Broth): Adds depth of flavor and thins out the cream sauce to the perfect consistency. Low-sodium broth is preferred to control the saltiness.; 1 cup Frozen Spring Peas: Adds sweetness, vibrant green color, and a touch of spring freshness. Frozen peas are convenient and readily available, and they cook quickly.; ¼ cup Fresh Parsley, chopped: Fresh parsley brings a bright, herbaceous note and visual appeal to the dish. Flat-leaf parsley is recommended for its stronger flavor.; 2 tablespoons Lemon Juice: Fresh lemon juice adds acidity that balances the richness of the cream sauce and brightens the overall flavor profile.; 1 tablespoon Butter: Adds richness and a silky texture to the sauce. Unsalted butter is recommended to control the saltiness.; Salt and Black Pepper, to taste: Essential seasonings to enhance the flavors of all the ingredients. Freshly ground black pepper is preferred for its aroma.

Ingredients

Scale

500g White Fish Fillets (Cod, Haddock, or Halibut): Choose firm, white fish fillets. Cod and haddock are excellent budget-friendly options, while halibut offers a richer flavor. Ensure they are skinless and boneless for easy cooking and eating.
2 tablespoons Olive Oil: Used for searing the fish and adding a healthy fat base to the dish. Extra virgin olive oil is recommended for its flavor and health benefits.
4 cloves Garlic, minced: Fresh garlic is crucial for the characteristic garlicky flavor. Mince it finely to release its aroma and ensure it cooks evenly.
1 cup Heavy Cream: Provides the rich and creamy texture of the sauce. Heavy cream is ideal for its high fat content, which prevents curdling and creates a luxurious sauce.
½ cup Chicken Broth (or Fish Broth): Adds depth of flavor and thins out the cream sauce to the perfect consistency. Low-sodium broth is preferred to control the saltiness.
1 cup Frozen Spring Peas: Adds sweetness, vibrant green color, and a touch of spring freshness. Frozen peas are convenient and readily available, and they cook quickly.
¼ cup Fresh Parsley, chopped: Fresh parsley brings a bright, herbaceous note and visual appeal to the dish. Flat-leaf parsley is recommended for its stronger flavor.
2 tablespoons Lemon Juice: Fresh lemon juice adds acidity that balances the richness of the cream sauce and brightens the overall flavor profile.
1 tablespoon Butter: Adds richness and a silky texture to the sauce. Unsalted butter is recommended to control the saltiness.
Salt and Black Pepper, to taste: Essential seasonings to enhance the flavors of all the ingredients. Freshly ground black pepper is preferred for its aroma.

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Instructions

Prepare the Fish: Pat the fish fillets dry with paper towels. This will help them sear properly and achieve a nice golden crust. Season both sides generously with salt and black pepper.
Sear the Fish: Heat olive oil in a large skillet over medium-high heat. Once the oil is hot and shimmering, carefully place the fish fillets in the skillet, ensuring not to overcrowd the pan. Cook for 3-4 minutes per side, or until golden brown and cooked through. The fish should flake easily with a fork when done. Remove the fish from the skillet and set aside on a plate.
Sauté the Garlic: In the same skillet, reduce the heat to medium. Add the minced garlic and butter to the skillet. Sauté for 1-2 minutes, or until fragrant and lightly golden, being careful not to burn it. Burnt garlic can become bitter.
Make the Cream Sauce: Pour in the heavy cream and chicken broth into the skillet with the sautéed garlic. Stir well to combine and scrape up any browned bits from the bottom of the pan – these bits add extra flavor to the sauce.
Simmer and Thicken: Bring the sauce to a gentle simmer and let it cook for 5-7 minutes, or until it has slightly thickened and reduced. Stir occasionally to prevent sticking. Simmering allows the flavors to meld together and the sauce to reach the desired consistency.
Add Peas and Lemon Juice: Stir in the frozen spring peas and lemon juice into the cream sauce. Cook for another 2-3 minutes, or until the peas are heated through and bright green. The lemon juice will brighten the sauce and balance the richness.
Combine and Serve: Gently return the seared fish fillets to the skillet, nestling them into the creamy garlic sauce with peas. Spoon the sauce over the fish to coat it evenly. Cook for another minute or two to heat the fish through and allow it to absorb the flavors of the sauce.
Garnish and Serve: Sprinkle the chopped fresh parsley over the Creamy Garlic Fish with Spring Peas. Serve immediately while hot and flavorful.

Nutrition

Serving Size: one normal portion
Calories: 550
Protein: 45g