Pan-Fried Fish with a Zesty, Caper Butter Sauce and Broccoli

This is such a simple, fresh and light dinner - the zesty, caper sauce really brings this dish to life!

Meal Prep


  • Make the sauce.
  • Flour the fish. 
  • Cook the fish and steam the broccoli.
  • Serve up and enjoy!


  • If you’ve got a hungry household to feed then you could serve this dish alongside our baked potatoes.

  • This sauce is really delicious with a dash of white wine if you’ve got any on hand. We recommend using ¼ cup wine and ¼ cup stock.

  • Coating the fish fillets in flour creates a light, crispy and golden crust, but make sure to shake off any excess flour to avoid an unpleasant texture and burning in the pan.

  • Don’t overcrowd the pan, cook the fish in batches if your pan isn't big enough.

Meal prep guide - if you followed the meal prep guide you would have already made the sauce and prepared the broccoli.

This recipe serves four, if you’re cooking for two simply halve the recipe.

  • 1 red onion (finely diced)
  • 1 large lemon (juice and zest)
  • ¼ cup raisins (finely chopped)
  • 3 Tbsp capers 
  • ½ cup chicken or vegetable stock
  • 2 garlic cloves (crushed)
  • 600g white fish (we used tarakihi) 
  • ¼ cup flour
  • 2 small heads broccoli (cut into small florets) 
  • ¼ cup roasted almonds (roughly chopped)
  • ½ cup parsley (roughly chopped) 
  • Butter 
  • Olive oil
  • Salt and pepper 
  1. Heat 1 Tbsp of olive oil and 1 Tbsp of butter in a small pan over a medium heat, add the red onion and cook for 5 minutes until nice and soft. Add the lemon juice and zest, stock, raisins, capers and garlic; cook for another 5-10 minutes or until the stock has reduced and a beautiful sauce has formed.

  2. While the sauce is reducing add the flour to a large plate and season generously with salt and pepper. Dust each fish fillet in the flour mix, then shake gently to remove any excess flour.

  3. Add some olive and butter to a large pan over medium head. Add the fish fillets and cook for 2-3 minutes on each side (depending on the size of the fillets).

  4. While the fish is cooking, steam the broccoli for 3-4 minutes, until cooked through but still has a nice crunch to it.

  5. Once everything is ready, add the steamed broccoli across four plates. Top with the fish fillets and spoon over the sauce. Finally scatter over some almonds and parsley.


  • Swap out the broccoli for broccolini or green beans when in season.


  • For a vegetarian option add 1 x 400g tin of butter beans to the sauce and serve with our baked potatoes


  • Swap out the almonds for pine nuts.

  • Swap out the stock for ¼ cup white wine and ¼ cup stock.