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Pan-Fried Fish and Seafood

This one of our regular dinners during the Summer months. Floured and pan-fried fish is quick and easy to prepare, makes a light meal for a hot day and is perfect to serve with a healthy salad.


Approximately 500gm fish fillets (such as flake, basa, snapper, etc)
200gm shelled green prawns (I buy these frozen)
1 calamari tube, sliced into 1cm rings
1 cup plain flour
1 teaspoon lemon myrtle flakes or ground lemon myrtle
2 teaspoons sea parsley
Cracked black pepper or mountain pepper flakes, to season
Olive oil

Step 1

Mix the flour and native herbs. These quantities are approximate - vary the amounts of flour and herbs depending on the actual amount of fish or seafood you have.

Step 2

Toss the fish, prawns and calamari in the flour mixture. Heat 1cm of oil in a pan over medium-high heat.

Step 3

Lightly shallow-fry the fish and seafood in batches until lightly golden and cooked through. Drain on paper towels before serving with salad.


This is another recipe where the herbs are easy to vary, depending on what you have on hand. I chose herbs from the Outback Cafe herb range found in Safeway supermarkets, but the Outback Pride range also has a few suitable herb mixes.

Seafood Sprinkle makes it easy, as this mix is designed for use with fish and seafood dishes. You could also try Desert Flakes for a different flavour.

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