• Preheat the oven to 375º F.
• Gently pat the fillets with a paper towel to remove extra moisture. Season both sides of each fillet with sea salt (about 1/4 tsp each fillet) and cracked black pepper (about 1/2 tsp each fillet). If you're using skin-on fillets, season the skin.
• Let the fillets sit for at least 15 minutes before cooking. Letting fish come to room temperature will help you get an even cook.

For skin-on fillets

• Heat the oil in an oven-safe skillet (cast iron is best). When the oil is hot and shimmering, place the fillets in it, skin-side down, pressing them down for a few seconds so they don’t seize up.
• Let them cook for 3 minutes, then carefully flip and sear the other side for 2 minutes.
• Transfer the hot pan to the oven and bake for 5-8 minutes, or until the fish is opaque, flakey, and has an internal temperature of 135-140ºF.

For skinless fillets

• Place the fillets in the pan, pressing down for a few seconds. Sear for 2 minutes—you won’t be flipping the fish over.
• Transfer to the oven for 8 minutes. You want an internal temperature of 135-140ºF. The fish should be opaque and flaky.

Garlic Lemon Butter

• While the fish is in the oven, heat a small skillet over medium-low heat. Add the butter. When it's mostly melted, add the smashed garlic cloves and reduce the heat to low, stirring periodically.
• Stir in the lemon juice and zest, and continue to simmer on low for a minute, then remove the pan from the heat. Ditch the garlic cloves.

Serving

• Transfer the cooked fillets to serving plates, brush them with the butter, garnish with fresh, chopped parsley if you want, and serve.