Best way to cook

Nutritional value: High in protein

Pan-frying 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.

Pan-fried Jackopever fillets with caper sauce


1 pinch of salt 8 jackopever fillets (skin on) 3 tbsp  self-raising flour, for dusting 1 glug non-stick olive oil cooking spray 80 grams butter 60ml capers 2 tbsp juice of 1 lemon 1 tbsp dill, chopped


  1. Season fish and dust with flour
  2. Heat a glug of oil in a pan and fry fish. Skin-side down, until crispy. Turn fillets over and fry until just cooked.
  3. Remove from pan and set aside. Melt butter in the same pan and fry capers until crispy.
  4. Add lemon juice, wine and dill and cook, whisking, for 1-2 min. season
  5. Drizzle sauce over fish and serve

  *Recipe provided courtesy of PicknPay