How to Cook Perfect White Fish
Serves: 1-2 · Prep: 5 min · Cook: 8–12 min
Storage: Keeps well in the fridge for 2–3 days. Enjoy warm or cold.
How to Make It (Pan)
Remove white fish from the fridge and let sit at room temperature for 5 minutes.
Pat dry and season both sides with sea salt and black pepper.
Heat a skillet over medium heat and lightly coat with avocado oil spray.
Place fish in the pan skin-side down if applicable.
Cook 3–4 minutes without moving, until the fish releases easily from the pan.
Flip and cook another 2–3 minutes, until opaque and flakes easily.
Remove from heat and serve.
How to Make It (Oven)
Preheat the oven to 425°F (220°C).
Line a baking sheet with aluminum foil or use a glass baking dish.
Place fish fillets skin-side down if applicable.
Lightly coat with avocado oil spray and season with sea salt and black pepper.
Bake for 10–12 minutes, until opaque and flaky.
Remove from the oven and rest briefly before serving.
Eat Shed Glow® Meal Builder
Counts as: Quality Protein
Portions: Women 4–6 oz · Men 6–8 oz
Portions may adjust based on hunger, activity level, and individual goals.
Notes
This method works well for most white fish, including cod, halibut, haddock, branzino, sea bass, or sole. Thicker fillets may need an extra minute or two of cooking time.
White fish benefits from gentle cooking and simple seasoning. Finish with lemon juice, fresh herbs, cherry tomatoes, or a light sauce after cooking.
