Pan-fried fish with basil sauce recipe

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  • Serves 4
  • 5mins to prepare and 5mins to cook
  • 495 calories / serving
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2726 CedarPanFriedFishBasilSauce1 (h)

A lovely and light seafood dish that is ready in less then 15 minutes – serve with a basil sauce and a squeeze of lemon.

First, make the basil sauce. Bring a small saucepan of water to the boil and have a bowl of ice-cold water ready nearby. Add the basil leaves to the boiling water and blanch for 15 seconds. Remove and immediately plunge into the ice-cold water. Dry on paper towel, then place in a blender or food processor. Add the oil and some seasoning, then blend together. 

Season the fish fillets and dust with flour. Set a saucepan over a medium heat and add 1tbsp oil. Add the fish to the pan and sear for 3-4 minutes each side. If the fillets are quite thick, cook for longer. Alternatively, cook the fish on the barbecue with a little oil, salt and pepper.

Arrange the fish on individual serving plates and drizzle over the basil sauce. Serve with lemon wedges to squeeze over.

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  • Ingredients

  • For the fish

  • 4 x 200g (1 1/2lb) fillets white fish
  • 1tbsp flour, for dusting
  • 15ml (1tbsp) olive oil
  • lemon wedges, for serving
  • For the sauce

  • 30g (1oz) fresh basil, stems removed
  • 125ml (4fl oz) olive oil
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  • Energy 2053kj 495kcal 25%
  • Fat 37g 53%
  • Saturates 5g 25%
  • Sugars 0.5g <1%
  • Salt 0.5g <1%

of the reference intake
Carbohydrate 4.3g Protein 37.3g Fibre 0.2g

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