Pan-fried fish with herb sauce

Pan-fried fish with herb sauce

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  • 4 Servings
  • Capable cooks

If you’re lucky, the last of your summer herbs will be showing bright green leaves in the planter box (if not, you can always pick some up from the supermarket). When I was first learning to cook, I was taught that when pan-frying fish, only the skin should have contact with direct heat, and it should then be finished in a hot oven to ensure soft, succulent flesh and a crisp skin. The herb sauce is so simple and it works with most white fish.

Featured in
Paleo recipes, Snapper recipes


  • 1 large lemon
  • 3 garlic cloves, sliced
  • 1 cup flat-leaf parsley leaves, torn
  • 12 fresh mint leaves, torn
  • 12 fresh basil leaves, torn
  • 1/4 cup oregano leaves
  • 1/3 cup (80ml) extra virgin olive oil
  • 4 x 180g white fish fillets with skin on (such as blue-eye or snapper)
  • Crusty bread, to serve


  • Step 1
    Preheat the oven to 180°C. Pare the lemon rind with a peeler, being sure not to take any of the white pith. Squeeze lemon juice into a bowl. Add garlic, herbs and half the oil. Season, then set aside.
  • Step 2
    Heat remaining oil in an ovenproof pan over medium-high heat. Fry lemon rind for 30 seconds. Season fish, then place skin-side down in the pan. Cook over medium heat for 3-4 minutes until skin is crisp and flesh turns white at the edges. Place pan in oven for 5 minutes until fish is just cooked through. Return pan to low heat, pour over herb mixture and warm through. Serve fish with crusty bread.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Paleo


  • 1327 kj


  • 22g

    Fat Total

  • 4g

    Saturated Fat

  • 2g


  • 29g


  • 97mg


  • 137.69mg


  • 1g

    Carbs (sugar)

  • 1g

    Carbs (total)

All nutrition values are per serve


To make this recipe paleo friendly, you will need to exclude the bread.

  • Author: Valli Little
  • Image credit: Mark Roper
  • Publication:



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