These tasty fish, coated in a delicious Parmesan and sage mix, only need pan-frying for a minute each side – so they’re perfect for a quick, easy supper
Serves: 2
Prep time: 5 mins
Cooking time: 5 mins
Total time: 10 mins
Skill level: Easy peasy




    • 1tbsp chopped fresh sage leaves


    • 40g (1½oz) freshly grated Parmesan cheese


    • 4 dab fillets


    • 1tbsp seasoned flour


    • 1 medium egg, beaten


    • 1tbsp olive oil






    1. Mix the sage and Parmesan together on a baking sheet.


    1. Coat fish fillets in the flour, then dip in the egg and coat in the cheese and sage mixture.


    1. Heat oil in a pan, fry the dabs in 2 batches, not much more than a minute each side. Serve with salad or green beans and new potatoes, if you like.



Nutritional information per portion



fat 17.0g saturates 6.0g calories 320(kcal)


This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.