How to pan fry a fish fillet

It's much easier to find all the info you need to get a Good Fish Guide rating when you buy fish fillets or a whole fish. Processed seafood, like fish cakes, by law doesn't need to show this information.

Learn how to easily pan fry a fish fillet in this quick video. Remember to use the Good Fish Guide to find the most sustainable fish option.

In this video, we've used European hake.

How to pan fry a fish fillet

Ingredients

• 1 fish fillet
• Salt & pepper
• Olive oil
• Butter

Method

1. As soon as you get back from the shops with your fish, remove the fillet from any packaging, pat it dry with kitchen towel and lightly score the fillet 3-4 times on the skin side with a sharp knife
2. Lay the fillet on a piece of baking parchment with the skin side up and pop in the fridge for a couple of hours
3. Remove the fillet from the fridge and bring it up to room temp for 20 mins
4. Using your hands, rub oil into the skin of the fish and season
5. Heat a frying pan on medium-high heat and add a glug of oil
6. Add the fish, skin side down and using a fish slice or spatula firmly press it into the pan for 10 secs, to stop it from curling
7. Leave it to cook for a few minutes, watch as the flesh turns opaque
8. When there’s only a centimetre of raw fish left, flip to sear it and season with salt
9. Add a couple of knobs of butter to the pan and spoon this over the fillet as it finishes cooking.