Try pan fry or stir fry
Shallow frying makes for fabulous flavours and moist flesh. Start by leaving the skin on, as this keeps the fish together (you don’t have to eat the skin). You won’t need very much oil and, by dusting the fish with seasoned flour, you’ll keep the absorption of oil to a minimum. Get the pan nice and hot – you want to hear the fish sizzle when you put it in.
For scallops, get your frying pan really hot before you put the scallops in – arranged round the frying pan like a clock face. Make 12 o’clock the start, then once you’ve put them all in and you’re back to 12 o’clock, it’s time to turn them over; when this is done and you’ve reached 12 o’clock again, whip them out as they are ready to enjoy.