I manrinated two fillets and kept them in the fridge and had them over four main meals. It took me a while to marinate and I had to icepack my back right after but the good thing is, once it was done, I was set for the next four meals. The actual pan-frying took me less than 10 minutes. I used Sutchi fillets but you can use any white fish you like.
Finely chopped chives
Finely chopped ginger
Salt + pepper
Method: Marinade the fish fillets and place in an air tight container. Store it in the fridge for at least 5 hours. Cook withtout oil on a non-stick skillet or use a little bit of olive oil if needed. I cooked mine without the extra oil and it turned out just fine.
I have to be honest, it turned out better than I expected. So tender, with the aroma of fresh ginger and chives. I think adding extra lemon juice really helped.
I cooked one whole fillet at once, to have over two meals. There was no way I was going to go through the cooking process twice on the same day with a back flare up this terrible.