Best way to cook

Nutritional value: High in calcium


You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Oven baking

Baking fish in the oven enables you to control the cooking temperature and limit how much you handle the fish, preventing it from overcooking or falling apart.

Season fillets with pepper, dip in egg and coat in bread crumbs. Preheat the oven to 275°C and line a baking tray (glass or metal) with aluminium foil. Brush with olive oil. Arrange the individual fish fillets on the baking tray in a single layer. Don’t allow the fish fillets to overlap one another. Bake in the pre-heated oven for 15 to 25 minutes or until the fish flakes easily, basting frequently with butter.

Angelfish with smashed peas

  • 2 angelfish fillets
  • 1 lemon juice
  • 150 g peas
  • 1 dollop mascarpone
  • Butter, to serve
  • Potatoes, steamed to serve
  • Mint, to serve


  1. Preheat the oven to 180°C.
  2. Place the angelfish fillets in a roasting dish, drizzle with the lemon juice and dot with butter. Bake for 8 minutes, or until cooked.
  3. Steam the peas until tender, then use a hand blender or potato masher to lightly mash the peas, making sure some remain whole. Top the mash with a dollop of mascarpone and stir through.
  4. Serve the fish and peas with steamed new potatoes and a sprig of mint.


*Recipe provided courtesy of Woolworths Taste.