How to cook delish fish

Want your catch to make a splash? Follow our foolproof steps to fried, crumbed and baked perfection!

How do I know when my fish is cooked?

To check whether white fish is cooked, flake it with a fork. If the fish is ready, it will flake easily (yet remain moist) and no longer be translucent — the flesh will be white right through.

Cooking times for white fish (based on a 150g serve)

Pan-frying: 2–4 minutes per side, depending on fillet thickness
Baking: 20–25 minutes at 180°C, depending on recipe
Steaming: 10–12 minutes, depending on fillet thickness

Step by step: Here’s the perfect way to pan-fry fish

Pat fish dry with paper towel. Season fish with chilli flakes or herbs and cracked black pepper.
Set a non-stick frying pan over medium heat. Spray hot pan with olive oil. Add fish to pan and cook for 2–4 minutes, or until its translucent base turns white.
Use a fish slice to flip fish. (The surface should be light golden.) Cook fish for a few more minutes, or until this side turns white and base turns golden.

Recipe idea

Pan-fried fish with lemon greens

Step by step: Here’s the perfect way to crumb fish

Pat fish fillets dry with paper towel. Press fish into flour to lightly coat, then dip into beaten egg.
Press fish gently into breadcrumbs to evenly coat, shaking off excess.
Place crumbed fish on a non-stick baking tray lined with baking paper. Bake fish at 180°C or 190°C for 20–25 minutes (depending on the recipe), or until golden brown.

Recipe idea

Fish with lemon, parmesan, olive and herb crumb

Step by step: Here’s the perfect way to steam fish in parcels

Pat fish dry with paper towel and season with black pepper. Cut 4 x 40cm squares of baking paper. Place a piece of fish in the centre of each square.
Top fish with vegetables and chosen seasonings.
Fold paper over filling to enclose, then scrunch the open ends together and tie with string to form parcel. Bake parcel in the oven at 180°C for 20–25 minutes, or until fish is tender.