This is one of my most favourite ways to cook fish. It’s super easy, and very delicious. You can either use butter (YUM!) or coconut oil for a dairy free option.
I use the grill pan of my oven grill for this recipe, but if you prefer you can use a cast iron pan, heated in the oven, melt butter in the pan, add the fish, and bake in hot oven (200C) for a few mins.
The secret to not drying the fish out is to only cook it on one side, as the heat from the preheated pan will cook it from underneath as well as from above. A 2 cm (1 inch) thick piece of fish only takes 8 minutes to cook, a thinner one cooks in 4-5 minutes – don’t overcook!
- 1 Tblspn butter or coconut oil per piece of fish
- 1 kg (2 lbs) fresh, firm fish fillets, approx. 2cm thick
- 1 tsp flour per fillet (spelt, gf flour, or coconut flour)
- sea salt & pepper
- fresh snipped chives and/or parsley
- a handful of chopped raw almonds
- 1 Tblspn water
- a squeeze or two of lemon juice
- 2 Tblspns butter or coconut oil
- extra chopped parsley
- Heat grill pan, add butter or oil and melt.
- Wipe fish with damp paper towel, and sprinkle with flour (improves colour and conserves moisture). Season with salt and pepper.
- Turn the fish in the melted butter or oil to coat, and cook under the grill, basting once or twice with buttery juices in pan. The fish should take about 8 mins to cook for 2cm thick pieces, or 4-5 mins for thinner pieces.
- Halfway through cooking, sprinkle with chives and/or parsley.
- Transfer fish to a heated dish.
- Add chopped almonds, water, lemon juice, butter or coconut oil and a little more chopped parsley to grill pan, and heat until it begins to sizzle.
- Swirl sauce around in pan, then pour over fish and serve.