The perfect fillet of fish

by Luke Robinson

An expert seafood chef’s quick guide to cooking a hake fillet to perfection


1 x 600-650g fillet of hake
Rapeseed oil
Fine sea salt
Amalfi lemon
Olive oil, for basting


To cook the perfect fillet of fish by pan frying and oven roasting, set the oven to 180C and place a frying pan on a high heat.

Take a chopping board and a large sharp knife, gently lay the fish skin side down and portion 4 supreme fillets, keeping the knife at a 20-degree angle. This allows for a fillet that will present well, with a good golden colour on the exposed white flesh.

Turn the frying pan down to medium-high and, if it’s not brand new, coat it in oil. Place the fish on a piece of baking parchment and then drizzle more oil on top.

Season the fillets all over with fine salt, then lay them into the pan—with care, as the oil is hot. Do not crowd the pan. Once the fillets are in, place a gentle weight on top to make sure there is contact between pan and skin. After 30 secs remove the weight. Continue cooking until the skin is golden and crispy. Kiss the other side of the fish in the pan and immediately transfer to a small metal tray and roast for 1-2 mins in the oven.

Prepare a small tray with lemon juice, olive oil and sea salt. When the fish leaves the oven, rest for 30 secs in this tray basting with the oil, salt and lemon. Serve immediately.

Recipe: Luke Robinson