How to make the best pan seared fish - Dietician in Morningside, Sandton
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How to make the best pan seared fish

pan seared fish

How to make the best pan seared fish

Welcome back to Sandtondiet and to this week’s pan seared fish recipe.

Do you find that you steer clear of making fish because it seems to difficult? Well this recipe will show you just how simple making fish can be.

I used kingklip for this recipe. Kingklip is a firm white fish and it is pretty forgiving when it comes to cooking it. I have also successfully made this recipe with hake though. So feel free to use whichever sustainable fish you are able to get in your area.

This recipe is incredibly simple and only uses a handful of regular pantry ingredients.  The chicken spice in the recipe is not a mistake. I find that the combination of the fish spice blend as well as the chicken spice blend make for the perfect combination of seasonings.

This pan seared fish recipe also uses relatively little oil compared to frying fish. It’s therefore a much healthier way to prepare your fish than a regular recipe that recommends deep fat frying.

If you need some more fish inspiration then look no further. This recipe for Baked salmon with yogurt dill dressing or this recipe for The perfect airfryer baked salmon are just as easy to make.

I hope that you enjoy this recipe as much as we did. Until next time, Leanne xoxo


How to make the best pan seared fish


1 cup cake wheat flour

2 tsp fish spice blend

2 tsp chicken spice blend

1 – 2 Tbsp canola oil

400g firm white fish fillet (I used kingklip for this recipe)

salt to taste




  1. Combine the flour and the spices and mix well
  2. Dry off the fish fillet and coat it well in the flour
  3. Heat up the oil in a pan large enough to fit the fish
  4. Place the seasoned fish into the hot oil and put the lid on the pan
  5. Cook the fish for 5 – 7 minutes on each side, depending on the thickness of the fish (use a spatula to turn the fish so that the fillet remains intact)
  6. Season each side of the fish with a bit more salt just before turning it to cook the other side
  7. If the fish is sticking then just add a little bit more oil
  8. One the cooking time is up remove the fish from the pan and serve with your favourite salad or side dish




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