Pan Fried Kingfish with Fresh Herbs

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My Pan Fried Kingfish With Fresh Herbs

Pan Fried Kingfish With Fresh Herbs

Pan Fried Kingfish With Fresh Herbs, Sauteed Buttercup Pumpkin With Blue Cheese, Pickled Radishes And Shallots, Tomato Carpaccio, Caper, Chive, And Virgin Olive Oil Dressing.

My Creative Thought Process

I was lucky to be given some freshly caught kingfish by a friend who is a recreational fisherman.

He caught 2 kingfish and gave me one, in New Zealand we are so lucky to have this quality of ingredients right on our doorstep.

I decided to create a dish that paid respect to the fish and the seasonal ingredients that I have available to me.

My wife loves seafood, blue cheese, and pickled vegetables, I wanted to use fresh herbs from my garden, rosemary, thyme, and parsley.

Also, I looked at what was currently in season. My creative thought process came up with pan-fried kingfish with fresh herbs.

English radishes, shallots, broccolini aka long stem broccoli or Chinese broccoli, and courgettes aka zucchini are all vegetables that are currently in season in New Zealand.

The tomatoes are from my garden, I’ve had one of the best tomato crops this summer.

Buttercup pumpkin has a sweeter flavor compared to other pumpkin varieties. Pumpkin works well with blue cheese, one of the best blue cheeses is Kawau Style Blue.

Wanting to create a dish that used all these ingredients, keeping it fresh, and preparing the vegetables in different ways. Inspiration comes from the fresh ingredients and my wife.

Puhoi Valley Kawau Style Blue
Puhoi Kawau blue cheese

About Kingfish

Māori Name(s): kahu, haku

Scientific Name:Seriola lalandi lalandi

Kingfish are green on top with a white underside and a green-gold band from the nose through to the yellowtail.

About 75% of all kingfish harvested in New Zealand are caught by recreational fishers.

Information from

Fresh Kingfish Fillet
Fresh wild Kingfish Fillet

Fresh Rosemary

Fresh rosemary and thyme, used separately or as a complementing duo, these two herbs share a rich culinary heritage.

Rosemary has a strong, even pungent, pine-like fragrance and flavor. Native to the Mediterranean region, rosemary grows wild in gardens, parks, and fields and has gained popularity in New Zealand cooking.

Some examples are rosemary-scented lamb, and pork, and used to flavor potatoes.

I have even infused rosemary with dark chocolate, to create a dark chocolate and rosemary mousse. Rosemary is such a versatile herb.

If I’m cooking a barbecue I will dip a sprig into some cooking oil and brush it over the meat. This imparts a wonderful flavor of rosemary into the meat.

Sometimes I make rosemary-infused oil, the herb pairs well with lamb, pork, poultry, and even fish.

Fresh Thyme

Thyme is a major ingredient in Jamaican jerk seasoning, classic French flavoring herbes de Provence.

It also plays a major role, next to parsley, and bay leaf, in another blend of French herbs, bouquet garni, a crucial flavor component in stocks, soups, and stews.

  • Bouquet Garni: Thyme, parsley, and fresh or dried bay leaves, sometimes wrapped and tied up in a blanched leek leaf)

Like rosemary, recipes calling for thyme require you to strip the leaves off the woody stems.

I like to chop the leaves finely so I can sprinkle overcooked foods. This gives dishes that wonderful sweet thyme smell and flavor.

The tiny thyme leaves on this low-growing woody plant work best in tandem with other herbs and spices such as basil, sage, rosemary, and allspice.

There are many varieties of thyme, common thyme, lemon thyme, and wild thyme to name a few.

Fresh Herbs Thyme Parsley And Rosemary
Fresh herbs from left to right thyme, parsley, and rosemary

Food Is Very Subjective

What I like, you might not, and vice versa. Different people have different taste buds – some overly savory flavor orientated.

Others are at the other end of the scale. Some people may want overly spicy, sour, or sweet flavor notes.

There is a cultural aspect that is sometimes overlooked, Halal and Kosher are two that come to mind.

Allergens in today’s world are trending where people make an informed or uninformed lifestyle choice to remove allergens from their diet, gluten, dairy or soy are good examples.

Then there are the people who if they eat a certain food group like peanuts or crustaceans (shellfish) both these foods can induce Anaphylaxis: A life-threatening reaction.

Adequate treatment for anaphylaxis can save lives.

If you suspect that you or anyone are experiencing a severe allergic reaction, seek medical attention as soon as possible.

Symptoms of anaphylaxis include but are not limited to hives, difficulty breathing, and sudden weakness or confusion.

Getting to the point the quantities in this recipe are only a guideline, you can add more or less of any ingredient or omit something altogether. 

However in saying that for the best flavor profile and micro-nutrients it is recommended that you follow the recipe and don’t remove too many ingredients.

Larder Stables And Must Have Kitchen Tools

  • I’ll make it easy for you. stock your kitchen with these basic ingredients – Butter, milk, Himalayan pink or quality sea salt, whole peppercorns, sugar, vinegar, virgin olive oil, and plain flour.

Essential Kitchen Tools – Must Haves

You can’t be at a professional level in the kitchen unless you own a variety of high-end tools. Genius kitchen gadgets are an essential part of any home cook’s or aspiring chef’s arsenal. From some of the best chef knives, and kitchen cookware, to wooden cutting boards. These will set you apart from others and get you ready with what you need to start making meals like a chef.

My Professional Recommendations

Seasoning Food

Maldon Sea Salt Flakes
  • As a chef the most underrated ingredient in the kitchen is salt. When my recipes call for salt and pepper I use a variety of different salts and freshly ground black pepper.

Many chefs, including myself, prefer sea salt like Maldon salt flakes or Himalayan pink salt. Both can be used for cooking and finishing. They have a refined flavor that brings out the natural taste of food.

My Pan Fried Kingfish With Fresh Herbs

Pan Fried Kingfish With Fresh Herbs

Living In New Zealand We Are So Lucky To Have This Quality Of Ingredients Right On Our Doorstep.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Dinner, Main Course
Cuisine New Zealand
Servings 4 People
Calories 722 kcal



  • 1 kg Kingfish or another fish species 

Fresh Herb Butter

  • Fresh rosemary, parsley, and thyme - finely chopped
  • 150 grams Butter - unsalted
  • Himalayan pink salt and freshly ground black pepper

Pumpkin And Blue Cheese

  • ½ Pumpkin buttercup - seeds removed, peeled, and diced
  • 100 grams Blue cheese - optional

Pickled Vegetables

  • 3 each English radishes - thinly sliced
  • 2 each Shallots - peeled and thinly sliced
  • 100 mls Vinegar - champagne or white wine
  • 1 tbsp Sugar - brown

Fresh Vegetables

  • 2 each Tomatoes
  • 2 tbsp Chives - finely sliced
  • 6 each Long-stemmed broccoli - split in half
  • 1 each courgette aka zucchini - evenly diced
  • Olive oil - extra virgin
  • Himalayan pink salt and freshly ground black pepper


  • 1 tbsp Capers
  • Olive oil - extra virgin
  • Himalayan pink salt and freshly ground black pepper
  • Rice bran or vegetable oil


Fresh Herb Butter

  • Soften the butter and mix with the fresh herbs and bread crumbs.
    Place a sheet of parchment paper onto the bench and spoon on the herb butter, place another sheet of parchment paper on top.
    With a rolling pin flatten out butter between the paper until about 5 mm thick.  Place into the fridge to harden.
    Fresh Rosemary Parsley and Thyme

Pumpkin And Blue Cheese

  • Heat a heavy-based pan add rice bran oil and sauté the pumpkin until soft, add the blue cheese and toss to combine.
    Taste and season with salt and pepper if required.  Place to one side and keep warm.
    Diced Buttercup Pumpkin

Pickled Vegetables

  • Place the champagne vinegar and brown sugar into a bowl whisk until sugar has dissolved.
    Toss in the radishes and shallots cover and let stand at room temperature for 10 – 15 minutes.

Marinated Tomatoes

  • Boil water, core, and cut a small cross in the bottom of the tomatoes, place into a bowl and cover with boiling water, let stand for 30 seconds to 1 minute.
    Step 1 Blanch Tomato
  • Remove the tomatoes from the water, the skin should just slide off.
    Peeled Tomato
  • Quarter the tomato and remove the seeds.
    Step 3 Remove Seeds
  • Dice into even-sized pieces, place into a bowl add salt, chives, and add the virgin olive oil. Cover and let stand for 5 – 10 minutes.  
    Step 4 Dice Tomato And Add Lemon Oil

Pan Fried Kingfish

  • Heat a heavy-based pan, add rice bran oil, and place in the kingfish.
    The secret to cooking kingfish right is to treat it as red meat, this is because it is such a dense fleshly fish similar to steak.  
    Hard sear the kingfish on the outside and cook it to medium-well, internal temperature 62 – 65ºC or 143 – 149ºF and let it rest for 2 – 3 minutes it is that simple.
    Fresh Pan Fried Kingfish
  • Remove the herb butter from the fridge and cut it into the same shape as the top of the kingfish, remove the parchment paper and carefully place the herb butter on top of the fish.
    The butter will melt leaving this beautiful herb top with a buttery flavor that complements the fish.  

Poached Long Stemmed Broccoli And Courgettes

  • Bring water to a boil in a pot add fresh thyme and a generous amount of salt.
    Add the broccolini and courgettes simmer for 1 – 1 ½ minutes.
    Remove from the water and drizzle over virgin olive oil.  This can be done at the last minute.
    Long Stemmed Broccoli and Shallots

Plating The Pan Fried Kingfish With Fresh Herbs

  • This can take up to 5 minutes, it is best to start with the tomato carpaccio if you have a steel or plastic round ring you can press the tomato into it or you can place the tomato onto the place if a round ring is not available.
    Plate the poached vegetables and pickled radishes and shallots. Place the sautéed pumpkin in a conformed shape on the plate, add the rested kingfish and lastly mix capers, chives, and virgin olive oil together and drizzle onto the plate.
    I have given you an example below.
    Pan Fried Kingfish With Fresh Herbs Second View
Keywords Blue Cheese, Buttercup Pumpkin, Fresh Herbs, Pickled Radishes, Wild Kingfish

Serving Size: 180g Kingfish fillet, fresh vegetables, blue cheese, and garden herbs.
Calories 722 | Total Fat 46.3 g | Carbohydrates 19.9 g | Fiber 7.2 g | Protein 56.8 g | Iron 3.3 mg



How Do You Cook Kingfish?

Fresh Pan Fried Kingfish

The Secret To Cooking Kingfish is to treat it as red meat, this is because it is such a dense fleshly fish similar to steak.
Hard sear the kingfish on the outside and cook it to medium-well, internal temperature 62 – 65ºC  or 143 – 149ºF. This should take 5 – 7 minutes per side depending on the thickness. Let it rest for 2 – 3 minutes it is that simple.  

How Do You Peel A Tomato?

Peeled Tomatoes

Boil water, core, and cut a small cross in the bottom of the tomatoes, place into a bowl and cover with boiling water, let stand for 30 seconds to 1 minute. Remove the tomatoes from the water, the skin should just slide off.

How Do You Keep Vegetables Bright Green When Blanching?

Long-Stemmed Broccoli

Bring water to a boil in a pot and add a generous amount of salt. Add the green vegetables to the boiling water, and blanch for 1-2 minutes. Remove from the water and plunge into ice water to cool quickly.

My Enjoyment For Your Benefit And Value

I create these dishes for your enjoyment, I have fun doing it. After cooking in manic fast pasted environments, cooking at home is relaxing and therapeutic.

If I can add value to your life, giving you ideas for breakfast, lunch, or dinner even children’s meals I will have achieved what I set out to do.

All the ingredients in this recipe you can find at your local whole foods or grocery store.

I always try to use organic, free-range, or ethically farmed products, the traceability of the product is also important to me.

This usually has a story behind it that I can pass on to my family, friends, customers, and you.

I love kingfish, it’s healthy and has such a beautiful clean taste. I felt so good after eating the kingfish carpaccio. Try this pan fried kingfish recipe and I hope you enjoy cooking and eating it as much as we did.

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