Spicy pan fried fish

Spicy Pan Fried Fish

Spicy pan fried fish

Are you looking for a fish meal that is light, nourishing and never gets boring? Bring in your own flair by choosing whichever fish you feel to and having some fun mixing it up. The spices bring this super simple gluten free and dairy free meal alive. Pan frying with quality olive oil makes for an easy and tasty fish dish.

SERVES: 4 PREP TIME: 10 mins COOK TIME: 10 mins


  • 4 large fillets fresh white fish
  • 6 stalks of fresh parsley, finely chopped (include stalks)
  • 3 cloves fresh garlic
  • ¼ cup of olive oil
  • 1 teaspoon chilli powder or 1 fresh chilli, finely chopped
  • 4 teaspoons turmeric powder
  • 3 teaspoons cumin powder or seeds
  • Fresh ground black pepper to taste
  • Juice of 1 lemon


  1. Wash the fish and parsley separately and place onto kitchen towel to dry.
  2. Take the fresh garlic and slice into thin slices or chop finely, however you like your garlic.
  3. Take the fish and cut into pieces around 3cm x 3cm.
  4. On the stovetop place a large frying pan and put ¼ cup of olive oil on a medium to high heat.
  5. Once the oil is heated place all the spices in with the garlic and stir – if you feel to add more spices take your pick and add to the oil.
  6. Add the fish skin side down first and fry for 2-3 minutes - it is great to get the skin golden and slightly crunchy. Turn the fish over and leave for another 2-3 minutes.
  7. Whilst the fish is frying, loosely chop the parsley and any other greens you may feel to add.
  8. Just before the fish is cooked stir in the chopped parsley, which will absorb the remaining oil. Gently stir this in and be careful not to break the fish up into smaller pieces – (once this is stirred through feel free to add some more oil as you do not want the dish to be dry).
  9. Squeeze the juice of a lemon over the top before serving with a last stir to complete it.


  • Serve with a Cucumber & Coriander Salad and/or with Garlic Sauce on the side.
  • Incorporate more vegetables by adding baby spinach in with the parsley, which is very nourishing and tastes great with the spices.
  • Use lime instead of lemon.
  • With spices it is great for you to feel into what it is your body may be asking for so use the ones in this recipe as a guide but mix it up to suit what feels right for you. Remember sometimes less is more!
  • Try fresh coriander instead of parsley or throw caution to the wind and do both!

Dietary Requirements

Gluten Free  |  Dairy Free  |  Sugar Free  |  Yeast Free  |  Soy Free  |  Egg Free  |  Nut Free  |  Vegetarian

Filed under

Gluten freeDairy free

  • By Natalie Hawthorne

    Passionate cook and photographer

  • Photography: Alan Johnston, Photographer

    I have studied Social Documentary Photography. Lots of life experience throughout which I have kept a keen sense of humour.