When sautéing, if using large fish fillets, cut into portions which can be easily turned with a spatula.

Make sure the fish is dry before sautéing to prevent spitting. Use a heavy-bottomed frying pan over a medium heat. Add a little oil or butter, or a combination of the two.

To use the minimum oil necessary, brush the fish with oil before frying, instead of adding it to the pan.

Fry the fish flesh side down first (the skin side is flat and often slightly different in colour). Be careful not to overcook fish and seafood, because they can quickly become dry. As a guide, a 2cm thick fish fillet or seafood requires 2-3 minutes searing each side.

Thicker fillets need 1-2 minutes longer, and vice versa for thinner fillets.

• Energy: 282 kJ/ 66 kcal
• Fat: 0.4g, of which Saturates: 0.1g
• Carbohydrate: 0g, of which Sugars: 0g
• Fibre: 0g
• Protein: 15.7g
• Salt: 0.5g

Storage: Keep frozen at -18°C or below
Defrost: Defrost in refrigerator overnight. Do not re-freeze once defrosted
Shelf life defrosted: Store in refrigerator and use within 24 hours