Sustainble seafood recipes

Fish of the month

Spice fried fish with red onion

from three to four
The ratings range for this species is shown above, however we recommend you only source fish rated 1-3 on the Good Fish Guide for this recipe. Click to view all sustainability ratings for this fish
Picture of Spice fried fish with red onion

This is a quick fish dish that works well as a side with a spread of vegetable dishes. Any sustainable white fish: coley, pollack or pouting all work well.

Recipe taken from Leon Naturally Fast Food by Henry Dimbleby and John Vincent, published by Conran Octopus.

Cooking time   0
Fish type   White round fish
Serves   4


2 teaspoons coriander seed
2 teaspoons cumin seed
2 teaspoons black peppercorns
2 teaspoons black mustard seed
2 tablespoons buckwheat or plain flour
a handful of crushed cashews
2 red onions
6 tablespoons rapeseed oil
sea salt and freshly ground black pepper


Mix the coriander, cumin, peppercorns and mustard seed with 2 teaspoons of sea salt and grind to a powder (best done in a clean coffee grinder). Put into a bowl and add the buckwheat flour. Check the seasoning. The flavour should be strong.


Put your widest frying pan on to a high heat and toast the crushed cashews. Remove them from the pan and set aside. Peel the onions and slice as finely as you can. Add them to the pan with 2 tablespoons of the oil. Cook over a high heat, stirring continually so that they get a good colour and start to soften. Season, and remove the onions from the pan. Add the rest of the oil to the pan. Cut the pollack fillets into rough credit-card-sized pieces, toss in the flour mix and shallow fry them until crisp and brown (about 2 minutes on each side). Unless you have a monster pan you will need to do this in batches. Put the fish on a serving plate and sprinkle over the onions and nuts. TIPS Use any sustainable white fish - coley, whiting, pollock and pouting also work well. If you do not have the individual spices, substitute 3 teaspoons of garam masala. Experiment with your own spice combinations. Add some chilli to the spice mix if you like it fiery. This works well with a little chopped fresh coriander sprinkled on top. If you do not want to fry the onions, try just thinly slicing them and dressing them with lime juice and a touch of salt. Recipe taken from Leon Naturally Fast Food by Henry Dimbleby and John Vincent, published by Conran Octopus