The secret of this excellent method of cooking fish is to use a heavy-bottomed, fluted cast iron pan with a metal handle, which may be placed in the oven. A flat cast-iron saucepan is also suitable. Pan-fry the fish until brown on one side, turn it and then bake it quickly in a hot oven for about ten minutes.
Cook Time: ± 12 min | Serves: 4-6Ingredients
60 ml olive oil
4-6 thick firm white fish cutlets
black pepper
lemon flavoured seasoning
Method
Choose a large fish and ask the fishmonger to cut bone-in slices from the centre of the fish, at least 2 cm thick. Preheat the oven to 220°C. Cut off the bony fin end of each cutlet and rub the fish liberally with olive oil on both sides. Season both sides. Heat the pan, without oil, until hot. Place the oiled and seasoned fish in the dry, hot pan and fry the fish until brown on one side. Turn the fish. Place the entire pan with the fish immediately into the preheated oven. Bake for 8-10 minutes. Remove the fish from the oven and serve topped with slices of flavoured butter.
Tips
Yellowtail, kingklip, or geelbek are very tasty South African fishes that are suitable for this dish.
Cuisine: Global
Category: Fish and Seafood
- Posted6-Oct-2009
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