Spanish
Pescado a la Plancha (Pan-Seared White Fish)
Pescado a la Plancha (Pan-Seared White Fish) is Spanish home cooking, eaten at lunch and dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.
Ingredients
- 1.5 lb white fish fillets
- 2 tbsp olive oil
- 2 garlic cloves
- 1 lemon
- 1 small handful, chopped fresh parsley
- 1/2 tsp salt
How to cook it
- Season the fish fillets with the salt on both sides.
- Heat the olive oil in a wide skillet over medium-high heat and add the whole peeled garlic cloves to flavor the oil, cooking for 1 minute until fragrant.
- Lay the fillets skin side down in the hot pan and cook for 3 to 4 minutes without moving them, until the skin turns golden and crisp.
- Flip carefully and cook the other side for 2 to 3 minutes more, just until the fish turns opaque and flakes easily.
- Scatter over the chopped parsley, squeeze the lemon over the top, and serve straightaway while hot.
Serve it with
A Spanish dinner is a plate rather than a single dish. These are the courses that normally sit beside Pescado a la Plancha (Pan-Seared White Fish), read from the same composition Dinejot builds a real meal from.
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Something to sip
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Something cool and fresh
Safe at your table
Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Pescado a la Plancha (Pan-Seared White Fish) carries fish. It is free of the remaining 9 allergens on that list.
| Allergen | In this dish | Cook this instead |
|---|---|---|
| Peanuts | No | |
| Tree nuts | No | |
| Dairy | No | |
| Gluten | No | |
| Shellfish | No | |
| Eggs | No | |
| Soy | No | |
| Fish | Yes | Ajoblanco (Chilled Malaga Almond and Garlic Soup) |
| Sesame | No | |
| Coconut | No |
These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.
What it brings to the plate
Bands, not numbers. Dinejot does not weigh anybody's food, so it says light, moderate or hearty and stops there. This dish was read and set by hand.
- Calorie band
- Light
- Protein
- High
- Protein quality
- Complete
- Food groups it covers
- Meat or fish
- How this was set
- Hand audited
When to cook it
Pescado a la Plancha (Pan-Seared White Fish) takes about 15 minutes from a cold stove to the table, and the cooking itself is easy going. It is eaten at lunch and dinner. Nothing in the calendar rules it out, so it is a year round dish.
Watch someone make it
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More to cook
Cooked from the same things
Other dishes built on fish.
From the same kitchens
More cooking from Spain.
Does the same job on the plate
Swap any of these in when you want a meal the same shape.
Cook this with your whole family
Dinejot plans breakfast, lunch and dinner as whole plates, built around the cooking you call home and filtered for the allergies at your table.
Meal suggestions support your goals. They are not medical advice. Please ask your doctor about your family's health needs.