Recipe: Pan Fried Fish

3 minutes to read


The writer, cook and photographer behind Your Ultimate Menu

Difficulty: Easy

Ready In: 30 Minutes

Serves: 4



  • 2 Tbsp butter
  • 250 g cherry tomatoes (8.8oz)
  • ½ tsp sugar

Cauliflower Puree

  • 1 whole cauliflower
  • ½ cup lite cream cheese (125g)


  • 250 g green beans (8.8oz)
  • 100 g sugar snap peas (3.5oz)


  • ⅓ cup GF plain flour (50g)
  • 500 g white fish fillets (1lb 2oz)
  • 1 Tbsp butter
  • ½ Tbsp olive oil


1. Prepare Tomatoes

Melt butter in a small-medium frying pan over medium heat. Stir in tomatoes and sugar and season with salt and pepper. Cook, stirring occasionally, for 20-25 minutes (reduce heat to low once the tomatoes burst).

2. Cook Cauliflower

Meanwhile, chop cauliflower into florets. Place in a large saucepan and cover with water. Bring to the boil and cook for 12 minutes, until fork tender.

3. Prepare Greens

Trim ends off the beans and sugar snaps. Place in a microwave-safe dish.

4. Cook Fish

Place GF flour on a plate. Season well with salt and pepper. Dip fish fillets in flour to coat. Add butter and oil to a large frying pan and heat on medium-high. Fry fish fillets for 2-3 minutes each side, until cooked through. Remove from heat and cover with foil to keep warm while you make cauliflower purée.

5. Make Cauliflower Purée

Drain cauliflower well. Roughly mash, then drain again to remove any excess water. Add cream cheese and use a stick blender, regular blender or food processor to purée until smooth. Season to taste with salt and pepper.

6. Serve

Microwave beans and peas for 2 minutes, until tender. Divide cauliflower purée between individual serving plates and top with fish and tomatoes. Serve with beans and sugar snaps on the side.

Recipe Notes

  • Wine Match: Go for a Pinot Gris.
  • Gluten-Free Option: Replace flour with plain gluten-free flour.
  • Ingredient Swaps / Notes: If you don’t like seafood, this meal would work just as well with chicken tenderloins. Pan fry for longer to ensure they are cooked all the way through. If you can’t find fresh sugar snap peas, replace beans and sugar snaps with a frozen vegetable mix instead.
  • Storing and Reheating: Store individual portions in containers in the refrigerator. Reheat in the microwave.

For our body to absorb calcium and maintain healthy bone structure and density it requires vitamin D.

Vitamin D can be consumed in our daily diet through animal foods such as fish, fish oils and shellfish. If you are taking vitamin D supplements, to ensure the best absorption you should take it with meals containing oils, nuts, oily fish and avocado.

To explore the health benefits and how to take vitamin D, please see our article on Vitamin D: The sunshine hormone for stronger bones.

A bit more about the master chef behind this recipe…

Cooking, baking and creating recipes have always been Josie’s passions. She has a Bachelor of Food Technology and works as a freelance recipe developer, food stylist and photographer.

Josie launched her website, Your Ultimate Menu, as a way to help others solve the dreaded “what’s for dinner?” question. Each week she provides recipes for three easy meals together with an organised shopping list. 

Her sister’s recent diagnosis with coeliac disease has inspired Josie to provide gluten-free options for all of her recipes.

Like this recipe? Check out Josie’s website for more cooking inspiration!

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