Savoury Recipe

Pan-fried Fish with Zucchini Fries

Prepared in the classic Mediterranean style this delicate white fish is lovingly pan-fried in generous amounts of avocado oil and butter then caressed with the juice of one lemon and a few spoonfuls of capers to create a spectacular dressing. Serve along-side oven roasted zucchini fries, avocado mayo and leafy greens from the garden.

Product Used

Extra Virgin Avocado Oil


Serves 4

  • 90 g (3 oz) polenta
  • generous pinch of sea salt
  • 400 g (14 oz) zucchini cut into batons
  • 2 egg whites beaten
  • 4 x 185 g (6 oz) pieces of white fish fillets
  • generous amounts of Grove avocado oil
  • 60 g (2 oz) butter
  • 1 large lemon, juiced
  • 3 tablespoons capers
  • avocado mayo to serve (see notes)
  • leafy greens to serve


PREHEAT oven to 200°C (400°F) fan-forced.

COMBINE polenta and sea salt in a shallow bowl.

DIP zucchini in the egg whites then coat in the polenta and arrange onto a lined baking tray. Drizzle generously with avocado oil to coat and roast for 20 minutes until golden.

PAN FRY the fish in 3 tablespoons of avocado oil and butter for a few minutes each side until just cooked through.

SQUEEZE over the juice of a lemon, then add the capers and mix through.

SERVE the fish immediately alongside the zucchini fries, avocado mayo and leafy greens.


INSPIRATION: To make the avocado mayo, combine the flesh from 1 avocado, 60 ml (¼ cup) avocado oil, a pinch of salt, the juice from ½ a lemon and 60 ml (¼ cup) water. Blend until smooth and serve alongside leafy greens and zucchini fries.

This recipe is

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