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Fried fish with garlic spinach served
Golden pan-fried white fish served alongside fresh garlic-buttered wilted spinach

Pan-fried fish with garlicky spinach

Author: Flavelo
Recipes Main Courses Quick Meals
Praise for simplicity on a plate. The secret to a perfectly fried fish fillet lies in the contrast between crispy skin and juicy, flaky flesh. This is accompanied by spinach wilted in moments, losing its rawness in the embrace of garlic and butter whilst keeping its vibrant green colour and vitality. Light, clean flavours that don't weigh you down.
🕒 Prep Time 10 mins
🍳 Cook Time 15 mins
⌛ Total Time 25 mins
🍽️ Servings 4 servings
🔥 Calories 480 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Non-stick frying pan
  • Wide spatula (fish slice)
  • Kitchen paper
  • Lemon squeezer

Allergen Information

⚠️ Fish
⚠️ Milk (butter)

Instructions

1 ✓

Rinse fish fillets, then pat completely dry with kitchen paper to remove moisture.

Tip: Wet fish will steam in the pan, not fry. Water is the enemy of a crispy crust. [Heat of vaporisation]
2 ✓

Salt and pepper both sides of fish immediately before frying.

Tip: If you salt too early, salt draws water out of fish, making surface wet. [Osmosis]
3 ✓

Heat olive oil over medium-high heat. Add fish (skin-side down if present).

Tip: When placing fish in pan, hold down with spatula for a few seconds so edges don't curl from heat.
4 ✓

Fry on first side for 4-5 minutes without moving. Watch side of fish: you'll see flesh whitening from bottom up.

Tip: Turn when two-thirds of flesh has whitened and fish releases easily from pan.
5 ✓

Flip and fry other side for shorter time, approx. 1-2 minutes. Remove to a plate.

Tip: Fish continues cooking on plate from its own heat; don't overcook or it dries out.
6 ✓

Add butter to same pan. When foaming, add chopped garlic and fry for 30 seconds.

Tip: Butter milk solids and garlic provide nutty, aromatic base.
7 ✓

Toss in spinach. Stir for 1-2 minutes until just wilted but still bright green.

Tip: Spinach has high water content, collapses instantly. Don't cook to mush!
8 ✓

Squeeze a little lemon juice over, season with salt and pepper, and serve immediately alongside fish.

Tip: Lemon acidity 'cuts through' butter richness, refreshing the whole dish.

Recipe FAQ

What fish should I choose?
Any white fish (cod, tilapia, sea bass) or freshwater zander is perfect. The main thing is freshness.
Why did the fish fall apart in the pan?
You likely tried to turn it too early. Wait until the bottom gets a crust, then it releases from the pan itself.
Can I use frozen spinach?
Yes, but squeeze it out thoroughly after thawing, and just warm it through in the garlic butter.

Ingredients

  • 4 fillets Fish fillets (with or without skin)
  • 3 cloves Garlic
  • 300 g Fresh baby spinach
  • 3 tbsp Olive oil
  • 30 g Butter
  • 1 whole Lemon
  • 1 pinch Salt
  • 1 pinch Freshly ground pepper