Pan fried fish with roasted capsicum sauce

Pan fried fish with roasted capsicum sauce


Serves 4


  • 2 red capsicums
  • 1 brown onion, sliced
  • 1 clove garlic, sliced
  • 1 tsp fennel seeds
  • 2 x 400g tins chopped tomatoes
  • 1 tsp salt
  • 2 tsp sugar
  • 1 tbsp olive oil
  • 30g butter
  • 500g boneless white fish fillets


Heat oven to 220°C (200°C fan-forced). Place capsicums in a tray and roast for 20-30 minutes until the skin has blackened and blistered.  When blackened all over, place into a plastic bag and tie to seal. Leave for 10 minutes to sweat and then you should be able to easily rub the skin off. Remove core and seeds and slice flesh. Set aside.

In a deep frypan, heat oil over gentle heat and cook onion for 6 minutes or until transluscent. Add garlic and fennel seeds and cook for a further minute. Add tomatoes, salt and sugar and allow to simmer for 10 minutes, adding a little water if it gets too dry. Finally, stir through sliced roast capsicum and keep warm.

Heat oil and melt butter in a large frypan and cook fish for 2-3 minutes each side until just cooked through.

Serve with roasted capsicum sauce and some steamed green beans on the side.

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Serving Suggestions


  • Alternatively, place capsicums directly over the flame of a gas stovetop to char. Turn slowly with the aid of tongs until they're blackened and charred before popping into plastic bags to sweat as described above.
  • You can buy roasted capsicum from the deli or in jars at the supermarket if you don't want to make it yourself.
  • Any type of firm skinless fish will work in this recipe, e.g. flathead, bream.
  • Recipe by Greer Worsley, who blogs at Typically Red.

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