- 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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