Pan fried Fish

Name: Pan fried Fish
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: 2 x 180g boneless firm fleshed fish, skin on; 1/2 tsp sea-salt flakes; 1 tbsp extra virgin olive oil; 10g salted butter, chopped

10 steps

Prep:10minCook:5min

Use firm fleshed fish such as salmon, barramundi or ling.

Updated at: Thu, 17 Aug 2023 04:47:53 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories187.8 kcal (9%)

Total Fat13 g (19%)

Carbs0 g (0%)

Sugars0 g (0%)

Protein17 g (34%)

Sodium626.1 mg (31%)

Fiber0 g (0%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

2 x 180gfish

boneless, firm, fleshed, skin on

½ tspsea-salt flakes

1 Tbspextra virgin olive oil

10gsalted butter

chopped

Instructions

Step 1

Pat fillets dry using a piece of paper towel.

Step 2

Using a sharp knife, make 2 shallow cuts lengthways into skin of each fillet.

Step 3

Sprinkle skin with salt.

Step 4

Put a large non-stick frying pan over a medium heat. When pan is hot, add oil.

Step 5

Add fillets, skin side down, in a single layer.

Step 6

Cook for 4 minutes or until skin is crisp and fish is cooked to halfway up fillets.

Step 7

Turn fillets over using a fish slice and cook for a further 30 seconds.

Step 8

Add butter and cook for a further 30 seconds or until fish is almost cooked through.

Step 9

Remove from heat and set aside in pan to rest for 2 minutes. (Fish flesh is delicate and will continue to cook from the residual heat in the hot pan).

Step 10

Serve fillets drizzled with pan juices and your choice if accompaniment.