A pack of fish fillets is one of the best freezer staples to keep around. I always have a few in my freezer. You can have dinner on the table in 15 minutes if you’re in a pinch and it will be delicious to boot.
Incorporating fish into your diet also has many health benefits and this is a very cost effective way to do so.
Let’s get cooking…
Fillets of fish would be ideal here but if you don’t have that you can use the whole fish or whatever cuts you have and just adjust the cooking time accordingly. As a rule of thumb, fish should always be cooked in under 15 minutes so that it remains tender regardless of the thickness.
Rinse and pat the fish dry then season very liberally with salt and pepper on both sides. While you do this heat up a tablespoon of oil in a frying pan. Once the oil is hot, gently place the fillets in skin side down. You want to hear a sizzle.
My fillets are quite thin so I fry for 4 minutes on the first side, then flip it carefully and fry for a further 3 minutes. The fish should just begin to flake then you know it’s done.
I served it up with pan fried potatoes and minty peas, drizzled with a little lemon, butter sauce.
Pan fried fish
• 2 fillets of fish, I used sea bass
• 1 tblsp oil for frying
- Rinse the fish and pat dry, then season generously with salt and pepper
- Heat up a frying pan and once hot pour in the oil
- Place the fillets skin side down. You should hear a good sizzle
- The cooking time of the fish will vary depending on how thick your fillet is. Mine were quite thin so sear for 4 minutes on the skin side then a further 3 minutes on the flesh side and allow to rest