600 g boneless white fish fillets
3 tbsp wholemeal plain flour or gluten-free plain flour
2 tsp finely grated lemon zest
Freshly ground black pepper, to season
3 tsp olive oil
Lemon wedges, to serve
- Trim fish, removing any thin edges. Cut fish into portion sizes, if necessary. Put flour on a flat plate and stir in lemon zest. Season with pepper.
- Heat oil in a large non-stick frying pan over a medium heat. Add the fish to the pan and cook for 3 minutes.
- Turn fish and cook for a further 3 minutes or until cooked when tested with a fork (put fork in thickest part of flesh and pull apart to check if cooked through). Transfer to a serving plate. Serve with lemon wedges. To make a complete meal, serve with a 60g wholemeal grain roll and 2 cups of garden salad per portion.