Pan Fried Recipes (Proteins)

RED MEAT

INSTRUCTIONS

1. Marinate meat with salt and pepper (preferably marinate overnight before and leave in the fridge)
2. Remove from the refrigerator for about 20 minutes at room temperature.
3. Add a small amount of extra virgin olive oil and warm your pan.
4. When the oil is hot, place the steak in the pan.
5. Fry the meat for 3 to 6 minutes, depending on your desired palate.
6. Add a small dollop of butter to the pan.
7. Flip the steak over and once again cook for 3 to 6 minutes, depending on your desired palate and allowing for the thickness of the meat.

ADDITIONAL FLAVOURING

Add oregano while you cook to let the flavour draw into your meat dish.

Smokey paprika rub

Rosemary sprigs

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CHICKEN BREAST

INSTRUCTIONS

1. Marinate chicken breast with salt and pepper
2. Add a small amount of extra virgin olive oil and warm your pan.
3. When the oil has become hot, place the chicken breast in the pan.
4. Cook for 7 minutes
5. Add a small dollop of butter to the pan.
6. Flip the chicken breast over and cook for 7 minutes. Check the internal temperature; it has reached 74 degrees Celsius.

ADDITIONAL FLAVOURING

When marinating with salt and pepper, add paprika and dried basil.

Thyme

Rosemary

Oregano

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FISH (COLOURED FLESH)

INSTRUCTIONS

1. Marinate the fish with salt and pepper
2. Add a small amount of extra virgin olive oil to your pan.
3. When the oil is at medium heat, place the fish flesh upright in the pan. (this is for Salmon only. Tuna can go on any side)
4. Cover your pan with a lid to maintain the heat.
5. Cook for 6 minutes
6. Turn over carefully using a thin skillet so the fish does not fall apart.
7. Cook for another 3- 5 minutes.
8. Check that at least 80% of the fish has cooked through before removing it from the pan.

ADDITIONAL FLAVOURING

Lemon juice

Fresh chopped parsley

Herbs of your choice

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FISH (WHITE FLESH)

(Note that different fish may require other methods to pan-fry. This cooking style is the primary method).

INSTRUCTIONS

1. Pat the fish down so that it is dry
2. Marinate the fish with salt and pepper
3. Add a small amount of extra virgin olive oil to your pan
4. When the oil is at medium heat, place the fish in the pan
5. Cook for 3- 5 minutes until slightly brown
6. Turn over carefully using a thin skillet so the fish does not fall apart.
7. Cook for another 3- 5 minutes, ensuring that the flesh changes from transparent to opaque.

ADDITIONAL FLAVOURING

Lemon juice

Fresh chopped parsley

Herbs of your choice

Paprika