To bake the fish, preheat the oven to 220°C fan forced. Line a large baking tray with baking paper and arrange the prepared fish fillets with some space in between. You don’t need to spray the fillets before baking. Bake on the top oven rack for 12min. The fish fillets are maximum 4cm wide and not very thick so that time is enough. However, if your pieces are larger you may need to adjust the timing.
To shallow fry the fish, heat a large frying pan on a high heat. Once it heats up add 3 tbs of extra virgin olive oil and reduce the heat to a medium. Fry the fish for 1.5min on each side. The fish fillets are maximum 4cm wide and not very thick so that time is enough. However, if your pieces are larger you may need to adjust the timing.