To grill, rub your fish with a little olive oil and salt and place skin-side up on a piece of parchment paper (this is to prevent fish from sticking) onto a grill pan. Place it under the grill on the top shelf, about 10 - 15 cm away from the heat, for about 8-10 minutes.
To pan-fry, use a non-stick pan or one that you know is non-sticky! Heat the pan and add a few tablespoons of oil. When the oil is hot, lay the fish in the pan, flesh side down. Allow the fillets to sizzle and don’t be tempted to turn them, let the pan do the work, you will see the heat rise and the fish will firm up. Each fillet will only require 1-2 minutes of cooking.