Tony Ferguson

Make healthy eating enjoyable with Tony Ferguson’s
delicious recipes. All our recipes serve four, are easy
to make with everyday ingredients and can be used
with your Tony Ferguson meal plan.

Pan Fried Fish with Herbs

Pan Fried Fish with Herbs



4 tablespoons extra virgin olive oil
1 clove garlic, crushed
1 tablespoon chives, chopped
1 tablespoon dill, chopped
1 tablespoon thyme, chopped
2 tablespoons lemon juice
2 shallots, chopped
Cracked black pepper
4 x 120g firm white fish fillets (females)
4 x 220g firm white fish fillets (males)
1 head broccoli, cut into florets or 2 bunches broccolini
4 patty pan squash (button squash), quartered
Lemon wedges to serve


  1. Combine half the oil, garlic, fresh herbs, lemon juice, shallots and pepper in a small bowl. Coat the fish fillets in the herb mixture
  2. Heat the remaining oil in a large frying pan over high heat. Cook fish fillets until golden brown.
  3. Serve fish with steamed broccolini, squash and a squeeze of lemon juice with cracked pepper.
Energy 971.0kJ
Protein 16.9g
Fat 14.4g
Glycaemic carbohydrate 7.9g
of which is sugar 3.8g
Fibre 3.8g