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Pan Seared Triggerfish

Pan Seared Triggerfish w/ Blistered Tomato Bruschetta over White Rice

When Dylan from Wicked Inlet Seafood contacted me about possibly partnering up to create a few recipes for his local fish, I jumped to the chance.  I just recently started to cook more fish at home in effort to broaden my horizon, learn some new dishes and techniques for cooking new proteins.  So, this was a great opportunity for me.  Dylan brought me beautiful filets of fish so fresh that you could taste it with every bite.  I started with a triggerfish.

Triggerfish may be tricky to catch but the fight is well worth it.  It is probably one of the tastiest fish you will ever try.  The white meat, that tastes similar to crab meat when cooked, will bring depth of flavor to your dish.  The sweetness is similar to grouper but unique in its own way.  In this recipe I have paired the pan seared triggerfish with my aromatic white rice, out of my new cookbook, Making It Delicious, and a sweet, yet acidic blistered tomato bruschetta.  This simple yet elevated dish will have you believing that you are eating in a fancy restaurant right at home.  I hope you enjoy it as much as I did.

serves 2

Ingredient List:

Filet of Fish

Wicked Inlet Seafood, Triggerfish Filet, 7-9 ounce, 2 each

Kosher salt, as needed

Black Pepper, as needed

Olive oil, 2 tablespoons

Butter, unsalted, 2 tablespoons

White Rice

Water, 2 cups

Carolina Plantation White Rice, 3/4 cup

Coriander, ground, pinch

Kosher salt, 1/2 teaspoon

Black pepper, pinch

Butter, unsalted, 2 teaspoons

Blistered Tomato Bruschetta

Olive oil, 2 teaspoons

Red onion, chopped, 1/4 cup

Garlic, finely chopped, 3 cloves

Cherry Tomatoes, halved, 1 1/2 cups

Red vinegar, 2 tablespoons

Juice of a lemon, 1 each

Fresh mint, chopped, 3-4 leaves

Fresh basil, chopped, 5-6 leaves

Lets Get Cooking:

  1. Preheat your oven to 375 degrees. Remove the fish from the refrigerator and place on a plate lined with paper towel.  Pat the fish filets completely dry and allow to rest on the counter.  Prepare your onion, garlic and tomato for the Bruschetta and set aside, keeping the tomato separate.
  2. Prepare your rice: In a small sauce pot, bring 2 cups of water, coriander, salt, pepper, and butter to a simmer, then stir in rice. Bring the rice to a gentle simmer, reduce heat to a low flame, just enough to hold the simmer, cover, and allow to simmer for about 18–20 minutes until tender (it may be a little less time.) When it is ready, set aside covered. Fluff with a fork when you are ready to serve.
  3. In a large oven safe skillet pan, heat 1 tablespoon of oil and swirl it around the pan. Allow the oil to get very hot but not smoking.  Carefully wipe the pan with a few dry paper towels, making sure to completely grease up the pan.  This will season your pan and help the fish not to stick.
  4. With the pan still hot over a high medium heat, heat the remainder of oil and all the butter until the butter starts to simmer. The oil butter mixture should not be turning brown or smoking, but it must be hot. Quickly, generously season the top side of your fish filets with salt and pepper and place seasoned side down. Then season the top side of the fish with salt and pepper.  After about 10-15 seconds, with a turning spatula, gently slide under both fish filets and move a touch to make sure it is not sticking.  If your pan was hot enough, a nice sear should already be started and you should not have any trouble.  Once the butter starts to brown slightly, tilt your pan and start spooning the butter over top of the fish, about 5-7 times each.  Let your fish cook for 3 minutes and then carefully flip.  Spoon more butter over the cooked side.  Allow to cook for 1 minute and slide into the oven to finish cooking the very center.  Next, work on your Bruschetta topping. (While you are on step 5, check the fish for doneness, it may or may not be ready before the bruschetta is ready) **See Chef’s Note for tips about doneness.
  5. In a small, preferably nonstick pan, heat 2 teaspoons of oil, over a high medium heat and add the onions and garlic and cook for 45-60 seconds, until the garlic starts to brown. Add the halved tomatoes and season with a little salt and pepper and toss. Once the tomatoes start to blister (about 30-45 seconds) add the vinegar and lemon, tossing to incorporate, allow to simmer for about 30-45 seconds.  Add the basil and mint, toss then remove from heat.
  6. Once your fish is ready, separate the rice on 2 plates. Top the rice with 1 filet of fish each and then divide the blistered Bruschetta over top both filets.  If you would like, chop up a little fresh basil and mint and garnish the top of the dish and add a little fresh cracked black pepper.

**Chef’s Note: You will know when your dish is done when the center of the fish easily flakes apart. 

Chef’s Substitutions: I have recommended a local SC rice that can be found in the local section of most grocery stores here along the Grand Strand and South Carolina.  Feel free to swap it out with any rice you prefer.  Please note that cooking times may vary. 

If you are looking for a PDF or printable version of this recipe, click here.


Visit Wicked Inlet Seafood’s website for their dock to door delivery service. 

If you are a seafood lover, check out my recipe for Grilled Crab Cakes, with Cucumber Pico.

Check out the Making It Delicious Shop and pick yourself up a few spice blends and a few of our new graphic tees and tanks.

While you are here, check out one of my favorite recipes, Citrus Avocado Toast  and get more avocado in your life. 

Come see what I do on a daily basis and enjoy some great breakfast, brunch or lunch at Johnny D’s Waffles the next time you are in Myrtle Beach.

Pan Seared Triggerfish

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