Lightly Dusted Pan Fried Fish

Lightly Dusted Pan Fried Fish

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Seeing most of us are confined to our homes these days, gives me more time to cook and bake. Lightly Dusted Pan-Fried Fish was on the menu this past weekend.  I do love being out, shopping and going out for coffee. But I am a little skeptical the last few days, more because I have a compromised immune system due to my autoimmune conditions. My hubby loves shopping too so he’s been doing the grocery shopping. Buying a lot of wrong things, but he’s still helping me out so I can’t complain….Lol!

Before the Covid19 I was always cautious about where I bought takeout from, I am a little OCD. But now I think I’m going to stay away from food, not cooked by me, altogether. My son has being completing his internship at some of the best hotels. Let me tell you after hearing some of the stuff that happens in those kitchens you may want to rethink your frequent visits to restaurants. I will probably have to write a whole blog post on that soon…haha!

This weekend we felt like fish and chips. It was a good idea to make some of my own Lightly Dusted Pan Fried Fish, minus the chips. Thought chips wasn’t a good idea if we wanted to keep it low carb. We decided to eat our fish with some cauliflower mash and a Greek salad with some lemon butter.  I will post my recipe for the cauliflower mash and lemon butter soon. Seafood is not the easiest to cook. You have to cook it for just the right amount of time. Or you will end up having rubbery seafood. I literally cooked my fish for a minute on each side.


I used Hake Fillets, it wasn’t too thick so it cooked quite quickly.  Another thing to remember when cooking fish is that it has to be free of any excess moisture. That’s if you want it a little crisp. I usually take a few paper towels and pat them dry, this allows the fish to crisp up better.

To cook the fish I prefer a heavy duty non stick pan. The oil must be heated before you start frying the fish or it will stick to the pan. As the fish cooks it will naturally releases  itself from the pan, that’s when you turn it over.  You also want just a light dusting of the flour, too much flour coating had it will fall off the fish. This fish is better eaten hot to enjoy a little crispness.

My family thoroughly enjoyed their dinner and said it was definitely better than takeout. That’s a relief!

More Fish Recipes to try:

Moroccan Fish Skewers with Saffron

Tuna Fishcakes

Tamarind and Coconut Fish Curry

Print Pin
4 from 1 vote

Lightly Dusted Pan-Fried Fish

Tender, succulent fish with a hint of spice makes this a mouthwatering light meal
Course Main Course
Cuisine General
Keyword light dusted fish, pan-fried fish, pan-fried hake
Prep Time 10 minutes
Cook Time 8 minutes
Servings 6


  • 6 pieces/800 gram Hake Fillets or any white fish
  • 2 tbsp butter
  • 2 tbsp vegetable or light olive oil
  • 1/3 cup cake wheat flour
  • 2-3 tspn cajun spice
  • 1/2 tspn paprika
  • 1 tspn garlic powder
  • lemon wedges and parsley to garnish


  • Mix together the flour, cajun spice, paprika and garlic flakes in a flat dish or plate and set aside
  • Pat the fish dry with some paper towels. Sprinkle some pepper over and set aside
  • Heat 1 tablespoon butter and 1 tablespoon oil in a large heavy duty non-stick pan, over medium-high heat
  • Coat each piece of fish, both sides, in the flour mixture and dust off any excess flour. You need just enough of the flour mixture to coat the fish. Fry 2 or 3 pieces of the fish, depending on how large your pan is. Fry for a minute on each side or until cooked
  • Heat the remaining butter and oil and fry the remaining pieces of fish
  • Serve hot with lemon butter and cauliflower mash or chips. Or just a squeeze of lemon


  1. I mentioned 2-3 teaspoon Cajun Spice because some brands are a little more salty than others. I generally use 3 teaspoons (1 tablespoon) because the Robertson's brand is less salty
  2. The Cajun Spice has enough salt so I don't add more salt
  3. If you are perhaps using Homemade Cajun Spice you can add salt to the flour mixture
  4. You can omit the paprika if it is too spicy for you
  5. You don't have to use butter, oil on it's own is fine to fry the fish. You can increase the amount
  6. If your fish is thicker you may need a couple of extra minutes of cooking time



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This Post Has 2 Comments

  1. Hendrik

    4 stars
    We managed to get some fresh “never frozen” hake at our local fish shop a few days ago and today we used it to prepare the Lightly Dusted Pan Fried Fish for lunch. We didn’t have Cajun spice in the cupboard, so we replaced it with peri-peri spice, which probably added an additional little kick. It was delicious! Thank you for the recipe.

    1. Lorraine

      Thank you Hendrik. You are lucky to get fresh hake on your side of the world. We are not so lucky and when I do purchase “fresh” it never really is that fresh. Glad you enjoyed the fish. Stay Safe:-)

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