Pangrilled fish

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February 17, 2013 by dgarnett2013

Pangrilled fish: Rory O’Connell

grilled fish

Make sure your grill pan is heavy and oven proof.

Fish to use: firm textured fish is best – red mullet, john dory, salmon, trout, brill, turbot, black or lemon sole and mackerel all grill beautifully.

Leave the skin on – it helps hold the fish together and becomes deliciously crispy when cooked this way.

Flavoured butters and herb oil are a delicious and really easy accompaniment. They can be made ahead and keep well.

  • Allow 170g of filleted fish per person.
  • Seasoned flour
  • Soft butter or olive oil
  • Lemon and herb garnish
  • Oil or butter of choice

Heat the grill pan until very hot.

Dip the fish fillets in seasoned flour and shake off the excess.

Spreak a little butter or oil on the flesh side, being a little mean with the fat (so you don’t get pool of oil or fat).

Place the fillets on the hot pan, flesh side down. The pan should sizzle as soon as the fish hits the pan.


After a minute, turn down the heat and cook for 4 -5 mins more, until the fillets are golden and crispy. (Heat control is crucial here).

Turn the fish over and cook on the skin side until it also becomes crisp and golden (press down on the fish to make sure all fish is in contact with grill pan).

If the fillets of fish are particularly thick, the pan may be placed in a hot oven to finish cooking.

Serve the fish as soon as it is cooked with lemon, oil or butter, or salsa verde, romesco sauce or similar, and herbs to garnish.

Little fishes…


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