Pan Fried Fish

Fried fish is in many parts of the world a thought after dish. It can be deep fried as done in many fast food restaurants, prepared in a wok or pan fried which is for many who 

are cooking at home and don't have a wok or a set up to deep fry the easiest alternative

Fish are amongst the healthiest food choices we can make and many health experts advocate to eat at least 2 portions of fish per week. Especially the oily fish species like mackerel or sardines that are lower in the food chain are excellent choices and rich in the very beneficial omega 3 fatty acids. All fish are a very lean food choice compared to red meats and still offer loads of proteins and vitamins. Other well thought after fish that are highly regarded are cod, salmon trout, tuna, herring, tilapia (which can actually be grown at home in an aquaponics systems), dorado, striped bass and cat fish. Most of them are growing in the oceans around the world but tilapia, bass, trout 

Pan fried marlin steak with mashed potato, homemade herb mayonaise, sauce andalouse and tomato and cucumber saladPan fried marlin steak with mashed potato, homemade herb mayonaise, sauce andalouse and tomato and cucumber salad

and cat fish are freshwater species which can be caught in many dams and rivers. If you are keen to catch your own fish here is one proven way that i use to catch any freshwater fish. We are fortunate to live right at the sea so our local seafood store has every day a great variety of fresh fish on offer. For this recipe we used "Marlin" a large predator fish on top of the food chain. It has firm cooking meat and one of the beauties of many kinds of pan fried fish is that it can be done in virtually no time (less than 10 minutes) 

Preparation time: 8 minutes 
Cooking time: at least 7 minutes
Resting time: 0 minutes
Total time needed: 15 minutes
Grade of Difficulty: easy

pan fried fish (Marlin)

  • 2 Marlin steaks 150 gram each
  • 1 knob of butter
  • Salt to taste
  • Pepper to taste, freshly ground
  • Paprika powder to taste
  • Pinch of cumin powder
  • 8 to 10 dried curry leaves 


  • Sprinkle one side of the fish steaks with salt, pepper, paprika powder and a pinch of cumin and put aside 
  • Add butter to a large frying pan
  • Turn on stove to medium heat to melt the butter
  • Once butter has melted let it heat up for another 2 minutes (don't let the butter burn, if your stove heats up quickly add the steaks before the butter begins to produce smoke)
  • Crumble curry leaves in your hand and add to the butter
  • Now add the fish to the pan, spiced side down and let it sear for 4 minutes, moving it in the butter a few times
  • While it is searing sprinkle the other side of the fish with the spices
  • After 4 minutes turn the steaks carefully over onto the other sides and sear them for another 3 minutes
  • Switch of the stove and take pan immediately of the heat

Add fried fish to hot plates and serve with potatoes, or potato mesh. Pore remaining butter from the pan over the fish. Great dips for the fish are homemade "Sauce Andalouse" and homemade "Herb mayonnaise.

Homemade Mayonaise and Herb mayonaise

Shito - Hot Ghanaian Pepper Sauce with dried shrimps and dried eel

Shito - Hot Ghanaian Pepper Sauce with dried shrimps and dried eel is a great addition to virtually any savory dishShito - Hot Ghanaian Pepper Sauce with dried shrimps and dried eel is a great addition to virtually any savory dish

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