Are you cooking less fish than you’d like through slight fear of the unknown? Follow our easy step-by-step for perfect fillets every time
1 Pat the fillets dry, then season with ground black pepper, chilli flakes or fresh herbs.
2 Spray a non-stick frying pan with oil and heat. Cook the fish for a few min (without turning) until the base turns light golden.
3 Turn over with a fish slice and cook for a few min until the flesh is white throughout.
To check fish is cooked…
Flake one of the fillets with a fork – it should come apart easily (serve yourself this one). The flesh should be moist and white all the way through, not translucent.
Try the technique: Pan-fried fish with warm potato salad