Spicy Pan- Seared Fish with Cauliflower/ Broccoli Bake

I’m all about easy meals that don’t compromise on health and flavour. Today’s menu is just that. This marinade mixture can be used for anything. I’ve used it for beef, chicken and this recipe for fish. I’ve used is sail fish, which is a common white firm fish we find here in Sri Lanka. It’s commonly called “thalapath”, not to be confused with tilapia.


You can use any type of fish fillet, as long as it’s the firm kind.

The marinade is Asian influenced with fish sauce, cilantro and soy sauce. I’ve modified the original recipe, found here. I served my fish with baked broccoli and cauliflower in a cheesy Bechamel sauce.

**Bechamel = white sauce**

                   Spicy Pan- seared Fish

  • 4 fish fillets
  • Handful of coriander leaves
  • 1 1/2 tablespoons of chilli flakes
  • 6-8 cloves of garlic
  • 2 tablespoons of soy sauce
  • 1 tablespoon of teriyaki sauce
  • 2 tablespoons of fish sauce
  • 1 tablespoon of sugar
  • 1 tablespoon of sesame oil

Combine all ingredients in a food processor and mix over fillets, ensuring both sides of the fillets are coated. Leave aside in the refrigerator to marinade.

After 20 minutes (you could make the veggie bake during that time), heat a grill pan, add a dash of olive oil (I sometimes even use sunflower oil) and sear the fish fillets, until evenly cooked on either side. This should take about 2-3 minutes on either side. Don’t overcook the fish, as it will tend to become rubbery.

Serve with the veggie bake (or any side dish of your choice), garnished with lemon slices/ wedges and fresh coriander leaves.

Broccoli and Cauliflower Bake

It is important to have a great Bechamel sauce recipe in your cooking repertoire, and this recipe I’ve shared below is a fool-proof way of making a great Bechamel everytime.

Bechamel sauce:

  • 30 grams (2 tablespoons) butter
  • 2 tablespoons flour
  • 2-3 cups milk
  • 50 grams cheese, grated (I generally use Mozzarella)
  • salt/ pepper for seasoning
  • Dried Oregano

In a pan, melt butter, add flour and stir, until just combined. Remove off heat and add milk and whisk, until no lumps remain.

Place over heat and bring the sauce to a boil. Stir in the cheese and season.

  • 500 grams cauliflower, cut into florets
  • 300 grams broccoli, cut into florets

Place these in an oven proof dish and pre-heat oven to 180°C.


Pour the Bechamel sauce over the veggies and grate a little more cheese over the top (I mean who doesn’t like extra cheese?)

Bake for about 20 minutes.


Look at all that creamy, cheesey goodness.

Serve and enjoy!

Bon Appetit!


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