Pan-Fried Brill

This elegant dish pairs the delicate flavor of that wonderful flatfish, the brill with fresh, vibrant vegetables, perfect for a light meal for two. To develop it further as a full supper dish, place the fillets on a risotto – a potato risotto or one based on roasted vegetables would be ideal. It can also be served with a barigoule just for extra flavour and indulgence.

Serves 2

Ingredients

For the Brill:

• 2 brill fillets (approximately 150 g each)
• 2 tbsp olive oil
• 1 tbsp unsalted butter
• 1 garlic clove, smashed
• 1 sprig fresh thyme
• Salt and freshly ground black pepper (to taste)

For the Vegetables:

• 2 baby courgettes, sliced diagonally into 1/2 cm pieces
• 2 plum tomatoes, deseeded and diced into small cubes
• 1 tbsp olive oil
• 1 tbsp fresh parsley, finely chopped
• Salt and freshly ground black pepper (to taste)

Optional Garnish:

• Lemon wedges for serving

Equipment Needed

• Non-stick frying pan (medium size)
• Sharp knife and cutting board
• Fish spatula or flat turner
• Tongs
• Small bowl (for mixing tomatoes and parsley)
• Plate and paper towels (for patting fish dry)

Preparation Time

• Prep: 10 minutes
• Cooking: 10 minutes
• Total: 20 minutes

Preparation

1. Prepare the Brill:

• Pat the brill fillets dry with paper towels to ensure a crispy finish. Season both sides with salt and pepper.

2. Cook the Vegetables:

• Heat 1 tbsp olive oil in a non-stick frying pan over medium heat.
• Add the sliced baby courgettes and sauté for 3-4 minutes until lightly golden and tender. Season with salt and pepper.
• In a small bowl, toss the diced plum tomatoes with parsley, a pinch of salt, and a drizzle of olive oil. Set aside.

3. Pan-Fry the Brill:

• Wipe the pan clean and add 2 tbsp olive oil over medium-high heat.
• Place the brill fillets skin-side down (if skin-on) and cook for 3-4 minutes until golden and crisp.
• Flip the fillets carefully using a fish spatula, add the butter, smashed garlic, and thyme to the pan, and baste the fish with the melted butter for another 2-3 minutes until just cooked through. Remove from the pan and let rest for a minute.

4. Assemble the Dish:

• Arrange the sautéed courgettes on a plate. Place the brill fillets on top and spoon the diced tomato mixture around the plate.
• Serve immediately with a lemon wedge for an added zing.

Nutritional Information (Per Serving)

• Calories: ~320 kcal
• Protein: ~28 g
• Fat: ~20 g
  • Saturated Fat: ~5 g
• Carbohydrates: ~6 g
  • Sugars: ~3 g
• Fiber: ~2 g
• Sodium: ~240 mg

This dish is simple yet refined, allowing the natural flavors of the brill and fresh vegetables to shine. It’s a healthy option for a satisfying meal.