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White fish is a great way to enjoy seafood, without the full "fishy" flavor of other varieties. Follow these simple steps to a perfectly cooked fillet!




10 minutes




Ingredients + Preparation

- White fish: Halibut, tilapia, cod (Two fillets)

- Olive oil (For sautéing)

- Seasoning of choice (Enough to evenly season the fillets)

- Salt & pepper (To taste)


1. Dry fish with paper towel and season both sides with your herb / spice of choice and salt & pepper.
2. Heat the frying pan to medium-high heat. Add oil once hot.
3. Place in the pan skin-side down (if it has skin) and cook for 4 minutes, until golden.
4. Flip and cook for 2 minutes, until the fish looks opaque and cooked through.

Sens Sips

Two Wine Cups


Rhône, France
California, USA
Various regions, Australia

Viognier is a light tangy wine, and while aromatic, it won't overpower the fish. The slight herbaceous notes will bring out the herbs on the fish. This wine has a lovely texture which can really compliment the unique textures common in fish.

Generally, if the fish is fatty go with a leaner white like a resiling to cut through it. If you want to highlight the texture of the fish go with a wine that has spent a bit of time in oak - not too much though as it can overpower the fish.

Sens Toolkit



Bumping tracks for lovers of the four stringed guitar (not the fish).

Bass Fillets

Feeling something different?

Tips + Tricks

- Thicker pieces of fish might need more than 2 minutes on the second side.
- To make an easy battered fish, coat the dried fillets in egg wash and flour before cooking.
- The seasoning choice is entirely up to you, based on what you're serving the fish with and what you have on hand. White fish is super flexible and can fit into most cuisines based on what you season it with.

Mama's Wisdom

Low in saturated (bad) fat. A good source of protein, selenium, B vitamins and phosphorus. These all help with cognitive function and moods, bone health, muscle movement and give you energy! Halibut, although usually a bit more expensive, is healthier than cod or tilapia as it has higher (good) fatty acids.

Mama Wulf

Marta De Wulf is a dietitian with over 25 years experience helping people explore and appreciate the link between food and personal wellbeing.

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