Dinner Anyone: Pan Seared Sole Fish

1 sole fish
40 min

My favourite way of consuming fish was by having it grilled, and that was until I tasted pan seared fish. I initially seared fish as a short cut to a quick dinner and it has now become a weekly tradition in my home.

It may seem a little daunting at first to cook fish whole; but this is the best way to guarantee a moist, flavour packed fish with different layers of texture.

I used sole fish but, you can your favourite fish if you do not like or have no sole fish available.


For the fish, I used my  jalapeno and green herb sauce and for the vegetables, my Aubergine Pesto

Detailed recipe video here.


Jalapeno and herb marinade

Aubergine and basil pesto

Dinner Anyone: Pan Seared Sole Fish
Recipe details
  • 1  sole fish
  • Prep time: 20 Minutes Cook time: 20 Minutes Total time: 40 min
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  • 1 large sole fish
  • 2 mini seasoning cubes (if you use 1 large seasoning cube, crumble it and measure 1 tsp)
  • 1 tbsp lemon juice
  • ½ tsp salt
  • 1 tsp vegetable oil
  • 3 tbsp jalapeno and green herb marinade (find the link to the marinade highlighted above)
Veggie Stir Fry
  • ½ red bell pepper
  • ½ yellow bell pepper
  • ½ green bell pepper
  • 2 tbsp Aubergine pesto (find the link to the Aubergine pesto highlighted above)

In a small bowl; mix seasoning cube, lemon juice, salt, vegetable oil .

Score fish. With your hands, rub the lemon juice mixture generously on the fish. Set it aside for 10minutes.

Rub some of the jalapeno and green herb marinade on the skin side of fish only.

4.Heat your non stick skillet over medium-high heat. Place fish skin side down, then rub the other side of the fish with the jalapeno marinade. With the lid on, let it cook for 5minutes.

Take the lid off and turn the fish so the other side can cook. Baste with more of the marinade. Reduce the heat to low and slice your vegetables.

Take the fish out of the skillet and add the vegetables. Season vegetables with the Aubergine pesto. Cook vegetables for at most 3minutes, making sure they are not overcooked

Serve with fried ripe plantains and hot sauce.
Winnie Khamal Macbailey
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