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Hearty winter dinners
Pan-fried fish with
chilli and parsley oil
or salsa verde
SERVES 2 AS A MAIN COURSE OR
4 AS A STARTER
The trick to really good pan-fried
fish is fresh fish. Fresh fish should
not and does not have a strong
smell - it should be lightly fragrant
of the sea.
4 fillets of flat fish, such as John
Dory, plaice, sole, brill or turbot,
or part of a round fish fillet, like
salmon, cod, grey mullet, etc.
(allow 175g (6oz) for a main course
and 75g (2ľoz) for a starter)
Olive oil
Seasoned flour, i.e. with a pinch of
Salt and pepper (optional)
25g (1oz) butter, softened (optional)
Dry the fish fillets on kitchen
paper. Heat a cast iron or non-stick
frying pan on a high heat (stainless
steel sticks) until smoking.
Add a dash of olive oil and throw in
the fish fillets. Turn when golden
on one side, then cook again
until golden on the other side.
Drizzle with Chilli and Parsley Oil
or Salsa Verde or a squeeze of
lemon juice and serve
immediately.
NOTE: If you want to use the
seasoned flour and butter (as
above), then dip the fillets in the
seasoned flour and spread a little
soft butter on one side of the fish.
Put that side down in the hot pan
first, and cook as above.
NOTE: You can skin the fillets if
you like.
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