Pan-fry fish perfectly Don’t flap about how long to cook the perfect fillet of fish, we’ve taken all the worry out of the equation Craving something fishy? Discover our range of fresh seafood recipes here Method Make three parallel incisions on the skin side of the fillet – this will stop the skin from shrinking and the fillet from curling up as it cooks.Step 1Rub the skin side with a little sea salt, then place skin-side down in a dry pan over a medium heat.Step 2Cook for 3 minutes, or until the fish moves easily in the pan. If it doesn’t move, cook for a little longer.Step 3Add a knob of butter to the pan, flip the fillet and finish off in the oven at 180°C for about 3 minutes. The flesh should be opaque and firm when cooked.Step 4
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