How to best prepare Fish


prep 0:20       total 0:50



2 lbs. fresh fish
4 tbsp. extra-virgin olive oil
1 lemon or
2 limes
Fresh herbs, finely chopped
Salt, pepper
A dash of hot sauce (optional)


Buy the fish fresh. When required it is acceptable to freeze it but it need to be really fresh before freezing in small portions, or better using a blast freezer.

Make sure the fish is properly cleaned and all bones are removed. Preferably make fillets (one side is the skin); if not possible make medallions (remove the bones from the sliced fish); season them with fresh ginger, garlic, fresh coarse pepper and/or your favorite herbs and spices. For the best result, insert the ginger and garlic into the flesh. Add Extra Virgin olive oil and lemon or lime juice. Marinate at least 2 hours.

Meanwhile, use the bones and lesser parts to make a broth (add finely chopped onion and carrots, no salt, cook on low fire for 1/2 hour). Sift the broth using a very fine sifter. Reduce until a light syrup (approx. 1 oz), add salt and pepper to taste, as well as chopped fresh herbs. I always add a tiny pinch of hot sauce as our restaurant is in the Caribbean.

Now it's time to fry the fish; do this on the last minute, just before serving. So make sure you have rice, potatoes, veggies ready.

On a high fire, heat the oil you used for the marinade until it starts to steam. Fry the medallions 10-15 seconds on both sides, then reduce the fire to very small and simmer 1 minute per 1/3” (8 mm) thickness at both sides.

The fillets are fried on the skin for 20-30 seconds, then cover with a lid and cook on a very low fire; do not turn the fish. It is important that the lid fits tightly with as little as possible "free" space under the lid. You can achieve that by placing a lid from a smaller pan over the fish. 10 seconds later, turn the fire off. For a 1/3 inch thick fillet the fish is ready after 2 minutes. Remove the skin.

Both preparations are low on fat. So we can afford to make a sauce by mixing 2 parts of the heated broth concentrate and 1 part butter. Add the butter to the hot broth in small parts and turn off the fire a few seconds thereafter.
Serve the fish covered with the sauce that will enhance the flavor.

Author's Comments

This way of frying fish fillets preserves the natural taste, is not fat and gives a juicy result. The concentrated fish broth sauce enhances the taste. Many guests at our restaurant ( ask for the recipe.

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1 Recipe Reviews


sooperchef reviewed How to best prepare Fish on June 7, 2017

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