Spring Flathead

The Quickest & Easiest Way to prepare Spring Flathead

The flavours of fresh herbs, the piquant taste of capers, and a little lemon, transforms fish into a tasty meal. Use flathead, snapper or another firm white seasonal and local fish. Serve with roasted or grilled seasonal vegetables.


  • 2 x 150g-200g / 5oz – 8oz fish fillets
  • 10g grass-fed butter or coconut oil
  • Asparagus to serve, or other seasonal vegetables

For The Paste

  • 1/2 cup fresh parsley leaves
  • 1/4 cup fresh dill
  • 1 garlic clove
  • 20 salted capers
  • juice of half a lemon, or to taste


  1. To make the paste, place the dill and parsley on a wooden chopping board and finely chop using a mezzaluna or sharp knife. Add the garlic clove and salted capers to the herbs and continue to chop until the garlic is diced. Spoon the mixture into a small bowl or container, add the lemon juice and stir well to combine to make a paste.
  2. If serving with grilled asparagus, heat the grill/broil and toss the asparagus in a little oil and lemon juice. Begin grilling just after the fish is added to the pan.
  3. Heat the butter or coconut oil in a large saucepan over medium heat. Add the butter along with 2 tsp of the chopped herb and caper paste. Rotate the pan to distribute the herbs, then add the fish fillets. While the underside is cooking, spread the top of the fish with the remaining herb and caper paste. Cook the fish over low-medium heat for 2 minutes, then flip and cook for another 2 minutes or until cooked through.
  4. Transfer the fillets to a serving plate, pour over any juices in the pan and serve with grilled asparagus or other seasonal vegetables.

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