Perfectly pan-fried Chunky White Fish & Sauce Vierge

Perfectly-panfried White Chunky Fish & Sauce Vierge

White fish is a low-fat protein and an excellent source of B12 and selenium. Fish has a great balance of fats in comparison to most meat dishes. The challenge has always been how to cook it and flavour it. This recipe is a winner. The entire recipe takes under 10 minutes and is delicious.

I served this on a bed of creamy cauliflower mash

1 Serving Fish & Veggies : 3g Carb   kcal 243 Protein 41g Fat 7g Fibre 4g

1 Serving Sauce Vierge: 2g Carb Kcals 36  Protein 1g  Fat 3g   Fibre 1g

1 Serving of Cauliflower mash: Carb 5.3g   Kcals 206   Protein 8g   Fat 17g   Fibre 1.4g


Serves 2

Fish & Veggies

200g x 2, chunky Cod or Hake

5g olive oil with 5g butter to start

20g, butter

80g x 2 , Asparagus spears

80g x 2, Spinach leaves

10g, capers

Lemon juice


Cauliflower Mash

Serves 3

450g a small head of cauliflower

30ml, extra-virgin olive oil

30ml Tahini

Salt & Pepper


  1. Add the 5g olive oil and 5g butter to the frying pan and melt, heating the pan to 7 on induction (not spitting heat, gently bubbling)
  2. Sprinkle garlic and chilli flakes lightly over the flesh of the fish
  3. Add the fish skin-side up and fry for 4 minutes without moving
  4. Carefully turn the fish and add the remaining butter, capers and a squeeze of lemon.
  5. Put the lid on for 4 minutes
  6. Lift the lid, and baste the fish with the buttery sauce
  7. Steam the spinach – it will be done in 1 minute and lightly fry the asparagus 30secs to 45secs, sprinkling with salt as it fries.
  8. The skin holds the fish together but once you serve, you can easily peel the skin away.
  9. Serve on a bed of steamed spinach with asparagus on the side

To make the Creamy Cauliflower Mash

Steam a head of Cauliflower – mine was a small head, yielding 450g of florets. Add the cooked cauliflower to a food processor and blitz, adding 30ml of extra-virgin olive oil and 2 tablespoons of tahini (30ml). Season well with Salt and pepper.

Sauce Vierge

Serves 1

30ml, 2 tablespoons olive oil,

10ml, 2 teaspoons Vinegar

50g, half a medium tomato, chopped finely

10g, a small amount of Red onion, finely sliced

A few Capers

4 to 5 basil leaves, torn

salt and black pepper

One serving: 2g Carb   Kcals 148.  Protein 1g    Fat 15g    Fibre 1g

This sauce is just warmed gently, not cooked. Olive oil has anti-inflammatory properties making this an ideal recipe for those with joint pains and dry skin and so forth. Not cooking it means we avoid all risks of generating oxidised fats.


Add the oil to a frying pan and warm up gently ( to 2 on my induction hob).

Finely slice the red onion which will go a lovely pink colour in the oil and chop the tomatoes, quite small.

Add all the ingredients to the oil and leave to soften for about 20 mins while you cook the fish. Season and taste. Then pour some source over the fish or serve on the side.