Fish with Herb Butter:
Another Quick Supper Recipe

One of my favorite simple suppers, one that's light and easy and healthy too. It's quick enough for a weeknight supper but also special enough for company. Weight Watchers, you'll love this fish recipe, just 4 Weight Watchers points for something that tastes rich and satisfying.

Fish with Herb Butter
Easy Summer Recipes
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Feeling heavy and slow from food-centered gatherings with friends and family over the long weekend? Overeat at breakfast or lunch?

SOLE with HERB BUTTER is the cure. Quick to prepare and serve, there’s barely time to toss a salad.

ALANNA's TIPS Whether broiling, baking, grilling or frying, the guideline for cooking fish is to measure the thickest part, then cook 4 to 5 minutes per half inch. To test for doneness, insert a knife tip into the thickest point. The fish should be opaque with milky-white juices. If undercooked, the flesh will be translucent and the juices clear and watery. If overcooked, the flesh will be dry and fall apart. For precision, insert an instant-read thermometer, again at the thickest point; fish is cooked at 145F. For a delicate pleasure, skip the salt before broiling. Then, before serving, sprinkle the filet with a few grains of a finishing salt such as fleur de sel, a special-occasion salt harvested by hand from salt flats off the coast of France and then only on warm, breezy and rain-free afternoons. Its moist flakes are expensive but used in tiny quantities to highlight foods as such perfectly ripe tomatoes and fresh mozzarella balls. For an elegant plate, sprinkle the rim with chopped chive or dabs of fresh pesto.

FISH with HERB BUTTER

Hands-on time: 15 minutes
Time to table: 15 minutes
    PER SERVING
  • 6-ounce filet of sole or another mild-flavored, firm-fleshed saltwater fish such as flounder or cod
  • Olive oil
  • Salt and pepper
  • 1 teaspoon soft butter
  • Generous splash fresh lemon juice
  • Generous portions chopped fresh chive and dill

Preheat broiler. Lightly brush both sides of filet with olive oil and season with salt and pepper. Place on baking sheet and broil for 3 minutes without turning. (More time is needed for thicker filets. See TIPS.)

Meanwhile, mix butter, lemon juice and herbs in a small dish. Remove fish and dab butter mixture on top. Broil for another minute. Garnish with lemon slices and dill sprigs and serve immediately.

NUTRITION ESTIMATE (How many calories in Fish with Herb Butter? How many Weight Watchers points in Fish with Herb Butter?) Per Serving: 168 Calories; 5g Tot Fat; 2g Sat Fat; 88mg Cholesterol; 120mg Sodium; 10g Carb; 0g Fiber; 0g Sugar; Weight Watchers 4 points This recipe has been 'Alanna-sized' by a reduction in fat plus increases in no-calorie herbs.
LATER NOTES
Have you planted a few herbs yet? Keeping two or three favorites herbs in pots will keep you in herbs all summer long, all for the price of a few plants. See my post about growing herbs at home, Never Buy Fresh Herbs Again.
Fresh dill and chive work beautifully together but when I broiled the fish most recently, I used what was on hand, fresh tarragon. It complements fish too!
This recipe was originally published in print in 2004 and was published online for the first time in 2010.
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. How to print a Kitchen Parade recipe. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture.

More of My Favorite Easy Fish Recipes

(hover for a description, click a photo for a recipe)
Roasted Salmon & Asparagus Sole with Mushrooms & Onions Easy Baked Fish with Red Pepper & Cucumber Salad
~ more fish recipes ~

More Quick Supper Recipes for Summer

(hover for a description, click a photo for a recipe)
Lemon Asparagus Pasta Green Chili Burgers Asian Chicken Salad





© Copyright 2004 Kitchen Parade





Beautiful. I need some herb butter in my life!
 
It sounds delicious. I think broiling is the perfect way to cook sole.
 
I was excited to see this show up in my inbox today. One of my apartment mates recently moved out and left me a couple of tilapia fillets. I don't mind fish, but it isn't something I am in the habit of buying and cooking, so I wasn't sure what I was going to do with it. I made this recipe using the tilapia and substituting basil for the dill (since it was what I had on hand) and it came out tasty :-) Thanks for the inspiration!
 
Jessica ~ Well, that just might be the record for fastest comment, looks like 7 minutes. How DO you do that?!

Kalyn ~ Sole is so delicate, yes, that broiling is the right technique.

Sarah ~ Well, my goodness, that just might be the record for fastest cooking, looks like maybe three hours? Some times, timing is everything!
 
My gardener pulled out all my fresh herbs :( My husband replanted as my Mother's Day gift! This fish looks delish!
 
What a lovely and easy spring supper. It really does look perfect. I hope you are having a wonderful day. Blessings...Mary
 
Simple, but delicious!!!! Love fish and this dish looks perfect.
 

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna