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Pan frying

This is an excellent way of cooking whole pan – ready fish, fillets, portions, prawns and scallops.

  • Use heavy, quality, cast iron pan which has been pre – heated
  • Add a little olive oil to pan and ensure a high heat is achieved
  • Lay the fish in and allow the flesh to colour to caramelise the proteins, this cooking only takes a moment so attention to the pan is key
  • Skin on fish, always cook skin side down first, for 80% of the cooking time
  • Skinless fish fillets split cooking time evenly between both sides and cook presentation side first
  • For thicker portions transfer pan to the oven for finishing
  • Turn the seafood only once
  • Drain excess oil on absorbent paper and serve immediately
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    Chef’s Tips...

    If applying flour, apply just before cooking

    Always ensure the oil is hot prior to adding the seafood, but make sure the oil is not so hot that it smokes.