Fried fish fillets, Southern Iran style

If you are a fish lover, try this method of pan frying fish fillet. It is a very simple and savoury way particularly popular in Iranian southern cities with Halva Fish. You could use Flounder or any other type of fish fillet with white meat and tender yet firm texture. I sometimes use Haddok and cod, this time though I am using Sole.

Ingredients (serves 2)

  • Sole Fillet,  1/2 kg.  (eight individually wrapped pieces)
  • All purpose flour, 1 tbsp.
  • Turmeric, ½ tbsp.
  • Black powder pepper, ½ teaspoon
  • Salt and oil as necessary


If you are using frozen fish, defrost completely in cold water. Rinse under cold water and pat dry. It is very important that the fish is completely dry; otherwise it will disintegrate while being fried.

Sprinkle both side of fish with salt.

At a corner of your cutting board, combine flour, turmeric and pepper.

Cover both sides of each fillet in the flour/turmeric/pepper mixture and shake off excess powder.

Place about 4 tbsp. of oil in a frying pan and once it is hot enough, sauté the fillets one at a time, making sure it has enough room to stay straight in the pan. If necessary, hold down the fillets with the back of a fork. Lightly brown fish on both sides over high heat for about 2-3 minutes, and try to turn them only once.

Remove each fillet from oil and place on a thick paper towel to take out the excess oil before arranging them in a platter.

Fried fish fillets must be served hot out of the pan. It tastes wonderful with plain rice, herb-mixed rice or with oven-baked potatoes and vegetables.  Lime, lemon, and/or sour-orange as well as raw herbs (sabzi) go very well with it too.

Bon Appétit!

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