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Two pan-seared triggerfish fillets with brown butter caper sauce on a white oval plate, garnished with fresh parsley and lemon wedges

How to Cook Triggerfish: Pan-Seared with Brown Butter and Capers

Pan-seared triggerfish fillets finished with a brown butter and caper pan sauce, ready in about 20 minutes on the stovetop.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American, seafood
Calories: 200
Ingredients Method Notes

Ingredients
  

Fish:
  • - 4 triggerfish fillets skinless (about 170 g each, ~680 g total, patted completely dry)
  • - 1 tsp kosher salt divided
  • - 0.5 tsp black pepper freshly ground
  • - 2 tbsp avocado oil or grapeseed oil
Brown Butter and Caper Sauce:
  • - 60 g unsalted butter cut into 4 pieces
  • - 3 cloves garlic thinly sliced
  • - 2 tbsp capers in brine drained and patted dry
  • - 2 tbsp fresh lemon juice about 1 lemon
  • - 2 tbsp fresh flat-leaf parsley finely chopped
  • - 4 lemon wedges for serving

Method
 

Prepare the fish:
  1. Pat the fillets completely dry on both sides with paper towels. Any surface moisture prevents browning.
  2. Season both sides with kosher salt and black pepper. Rest at room temperature for 10 minutes.
Sear the triggerfish:
  1. Heat a 12-inch cast-iron skillet over medium-high for 2 full minutes until very hot.
  2. Add the oil and swirl to coat. Wait 30 seconds until it shimmers and just begins to smoke lightly.
  3. Lay in two fillets, pressing each gently with a fish spatula for the first 30 seconds for full contact. Do not move them.
  4. Cook 3 to 4 minutes until the edges are opaque about two-thirds up the side and the underside is deep golden.
  5. Flip once and cook another 2 to 3 minutes until an instant-read thermometer in the thickest part reads 63 C / 145 F. Move to a warm plate and tent loosely with foil.
  6. Repeat with the remaining two fillets. Wipe the skillet if any residue is burning.
Make the sauce:
  1. Reduce heat to medium. Add the butter to the same skillet and melt, swirling constantly.
  2. When the foam subsides and the milk solids turn golden amber and smell nutty (2 to 3 minutes), add the garlic and capers.
  3. Cook 30 seconds, stirring, until the garlic just turns golden at the edges.
  4. Pull the pan off the heat. Stir in the lemon juice (it will sizzle), then the parsley.
  5. Spoon the sauce over the rested fillets and serve with lemon wedges.

Notes

Triggerfish skin is inedible when pan-seared, so always use skinless fillets or remove the skin yourself. The fish is fully cooked at 63 C / 145 F; the thick flesh means a thermometer beats guessing by color.