Cheesy dabs in a pan recipe

(54 ratings)

These tasty, sustainable fish, coated in a Parmesan and sage mix, are ideal for a quick supper. For more recipes visit

  • healthy
Preparation Time5 mins
Cooking Time5 mins
Total Time10 mins
Nutrition Per PortionRDA
Calories320 Kcal16%
Fat17 g24%
Saturated Fat6 g30%

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


  • 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.
  2. Coat fish fillets in the flour, then dip in the egg and coat in the cheese and sage mixture.
  3. 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.
Top Tip for making Cheesy dabs in a pan

Use 2 plaice fillets if you can’t get dabs. They might need a couple of minutes’ cooking each side.


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