Heat a medium sized pan and add ... oil and dust the pollock with a little ground pepper and flour. Gently cook skin side up for 3-4 minutes depending on the thickness of the fillet.

Meanwhile, heat a large frying pan over medium heat. Add 25g butter to the pan and as the butter sizzles, add the fish fillets ... Serve with pan-fried fish. Cooked white or brown rice would ...

To prepare the pan-fried cod fillet, first toast the pine nuts over moderate heat for 2-3 minutes (1) until they are nicely ...