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The trick to really good panfried fish is, most importantly, fresh fish. Fresh fish should not, and does not have a strong smell; it should be lightly fragrant of the sea !


  • 4 Fillets Flat Fish John Dory, Lemon Sole, Brill Turbot

  • Seasoned Flour salt and pepper

  • 10 g Butter

  • Chilli and Parsley Oil

  • 1 handful Parsley Leaf roughly chopped

  • 2 Garlic Cloves crushed

  • 1 Red chilli seeded and chopped

  • Sea salt and freshly cracked Black pepper

  • 90 ml Olive Oil


  • 1.

    Dry the fish fillets on kitchen paper, heat a frying pan on a high heat (cast iron or non-stick - st.steel sticks) until smoking.

  • 2.

    Add a dash of olive oil and throw in the fish fillets, turn when golden on one side, then cook again till golden on other side.

  • 3.

    Drizzle with chilli and parsley oil, and serve immediately.

  • Chilli and Parsley Oil:

  • 1.

    Put the parsley, garlic and chilli into a bowl, season with salt and pepper and add enough olive oil to make a loose sauce.


*If you want to use the flour and butter(as above) then dip the fillets in the seasoned flour,then spread a little soft butter on one side of the fish and put that side down in the hot pan first.
*Use fish as fresh as possible for the best flavour.
*You can skin the fillets if you like.
*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.
Put the parsley,garlic and chilli into a bowl,season with salt and pepper,and add enough olive oil to make a loose sauce.
* The sauce is great with panfried scallops, squid, prawns, lamb chops and steak. Also good served as a quick pasta sauce
*This keeps really well in the fridge; a couple of weeks, easily!

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