Best way to cook

Nutritional value: High in omega 3 and vitamin B12


Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.


Take your fish fillets out 20 minutes before cooking and salt the meat side of the fish.
Set a cast-iron or steel pan over high-heat until it is roaring hot. Pour the oil into the centre of the hot pan and swirl to coat it. If it starts to smoke, take the pan off the heat until it stops.

Place the fish fillets skin side down. If there’s no skin on the fish, lay it down on the side the skin used to be on. When the fillets hit the pan, jiggle them so the fish doesn’t stick. Salt the meat side of the fish and turn the heat down to medium.

By using a metal spatula, press down on each fillet for 30 to 60 seconds. After, don’t touch the fish and let it cook undisturbed for at least a minute. The key is to let 2/3 of the cooking occur on the skin side. This is what crisps the skin. The thicker the fillet, the longer the cooking time should be and the lower the heat.

If you’re cooking thin fillets, these might never need to be turned. Simply cook the exposed side of the fish by spooning the hot oil until the meat turns opaque. For thicker cuts, you’ll notice the cooked portion climb up the side. When you see this, it’s time to turn the fish.

A good test is to also shake the pan and if the fillet moves then you can flip it. If the fish is stuck to the pan, let it keep cooking. It will release when the sear is perfect. Add a tablespoon of butter to the pan and swirl so it quickly melts, tipping the pan to base the fish. Serve at once.

Marinated Norwegian Salmon

Ingredients (Serves: 4)

  • 1x 400g box Norwegian Salmon, defrosted
  • 2 tablespoons (30ml) SPAR crushed peppercorns
  • SPAR Garlic Puree with Ginger
  • 100ml SPAR Olive Oil

Garnish with

  • Radish, Carrot, Spring onion and Bell Peppers, thinly sliced


  1. Prepare the marinade using olive oil, crushed peppercorns and garlic puree.
  2. Allow Salmon to marinade for 30 minutes.
  3. Pan fry defrosted salmon in a very hot skillet brushed with a little olive oil for 2 – 3 minutes on each side for medium rare and a few more minutes for well done.
  4. Place the prepared vegetables in ice water for 1 hour before serving. This will cause them to curl and give them a great crunch.
  5. Serve the Salmon on a salad of the combined vegetables and serve with wasabi and dill sauce.


*Recipe provided courtesy of Spar