Triggerfish doesn’t need much. It holds its own in a pan with just butter, salt, garlic, and pepper. The fillets are thin and delicate, closer to flounder than grouper, so pan-frying takes more than 10 minutes start to finish.
Total Cooking Time: 12 minutes
- Prep Time: 5 minutes
- Cooking Time: 7 minutes
Table of Contents
How to Make Pan-Fried Triggerfish
Ingredients
Triggerfish fillets – 1-2 (about 6 oz each)
All-purpose flour – ½ cup
Leon’s Cajun seasoning – 1 tbsp
White pepper – ½ tsp
Breadcrumbs (or panko) – ½ cup
Large egg – 1
Milk – 1 splash (~1 tbsp)
Unsalted butter – 2 tbsp
Oil (like vegetable or canola)—for frying
For the Sauce
Unsalted butter – 2 tbsp
Leeks – 1 or 2
Fresh dill – 1 tsp
Heavy cream—⅓ cup
Prepared Method
First Step
Add salt and pepper to the triggerfish fillets.
Second Step
Put the flour, Cajun seasoning, and white pepper in a shallow bowl and stir them together. In another bowl, mix the eggs and a little bit of milk with a whisk. Put each fish fillet in the egg mixture. Then cover with the flour mixture, and then the breadcrumbs.
Third Step
Put the butter and oil in a pan and cook them over medium heat. Pan-fry the fillets for about 2–3 minutes per side. Do not overcook. Melt the butter in the same pan over medium-low heat.
Fourth Step
Saute the chopped leeks in the hot pan until soft, about 4-5 minutes. Then add the dill, heavy cream, and lemon zest. Simmer until the sauce gets a little thicker. Put the pan-fried triggerfish on a platter and pour the creamy dill sauce over it. Asparagus or herb mashed potatoes are good sides to serve with this.
Nutrition Facts (Per Serving)
Calories: 430–480 kcal
- Protein: 35–38 g
- Total Fat: 28–32 g
- Omega-3s: Moderate–High
- Vitamin C: A good source
- Iron: Low–Moderate
- Potassium: High
Why can’t you Eat Triggerfish?
You can eat most triggerfish species, but there are some risks and exceptions. The clown triggerfish is considered unsafe to eat due to potential toxicity. Additionally, this fish can cause ciguatera poisoning, a risk that increases with the size and age of the fish, as they may accumulate toxins from their diet.
Final Thought
Triggerfish might not be the first fish you think of. But it should be. When cooked right, it delivers tender, flavourful bites with a texture that rivals snapper or flounder. They cook up healthy and delicious food. Try it pan-fried with bold spices or baked with zesty lemon.
