Pan-fried fish with chilli and parsley oil

With the freshest fish and a drizzle of flavoured olive oil, here's another easy-to-prepare mid-week dish from Rachel Allen
By Rachel Allen
Pan-fried fish with chilli and parsley oil
  • Rating:
  • Serves: 2
  • Cook Time: 6 minutes
  • Prep Time: 5 minutes
  • Effort: easy



  • 4 flat fish fillets, such as John Dory, plaice, sole, brill, turbot or part of a round fish fillet, like salmon, cod or grey mullet
  • 50 g seasoned flour
  • 4 tbsp olive oil

Tips and Suggestions

The trick to really good pan-fried fish is, most importantly, fresh fish. If you prefer to use butter instead of olive oil, the fillets in the seasoned flour and spread a little soft butter on one side of the fish and put that side down in the hot pan first. 75g of fish for a starter is a good portion, and 175g for a main course; all depending on what else you are serving of course.


Dry the fish fillets on kitchen paper. Heat a cast iron (or non-stick) frying pan on the hob at a high heat until smoking. Add a splash of olive oil and place the fish fillets into the pan.

Turn when golden on one side, after 2-3 minutes and cook on the other side. Drizzle with chilli and parsley oil, and serve immediately.

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