Pan Seared Fish
User Reviews
5
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
88 kcal
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Course
Main Course, Lunch
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Cuisine
American
Pan Seared Fish
Description
This method starts by salting fish fillets and allowing them to sit at room temperature for 20 minutes. Cooking begins over high heat in a preheated pan with a high-smoke-point oil like grapeseed. The fillets are patted dry, then placed skin-side down in the hot pan and pressed with a spatula or bacon press to ensure the skin crisps evenly and prevents curling.
The fish is basted with hot oil to cook the exposed side and finish cooking. Butter is added late in the process to add richness. Heat is then reduced to medium-high to maintain a steady sizzle while cooking continues without disturbance to develop a golden crust. The final fish is opaque with crisp edges and juicy inside. Lemon or lime wedges are served alongside for brightness.
This technique suits firmer fish fillets that can hold their shape; delicate or very thin fillets like sardines or trout are more challenging to prepare this way.
Ingredients
- 4 fish fillet about 1 1/2 pounds
- salt
- 2 tablespoons grapeseed oil safflower or peanut oil, or clarified butter
- 1 tablespoon butter unsalted
- lemon or limes, for garnish
Instructions
- Take the fish out of the fridge and salt both sides well. Let them come to room temperature for 20 minutes.
- Near the end of that time, heat a large steel or cast iron sauté pan over high heat. When it's hot, add the oil and swirl it around. Pat the fish dry with paper towels, and if it has skin, use a butter knife to scrape the skin dry; there is often slime on it still.
- Have a metal spatula or a bacon press handy. Set the fish fillets, skin side (or the side where the skin used to be) down, and the instant they hit the pan, jiggle it so they don't stick. Set the bacon press down on the fillets to flatten them, or press down with the spatula. Keep the pressure on for 30 to 60 seconds.
- Baste the exposed side of the fish with the hot oil by tipping the pan a little to collect the oil. Do this until the fish turns opaque, about 30 seconds to 1 minute, if the fish is thick.
- Drop the heat to medium-high -- you want it to sound like bacon sizzling. Let the fish cook undisturbed until it wants to release from the pan, usually about 4 to 6 minutes. Jiggle the pan to see how it's going. With fish thinner than about 1 inch thick, you will not be flipping.
- When the fish has mostly or completely released, use a metal spatula to flip thick fillets, which get cooked another 3 to 5 minutes, or to remove thinner fillets to serve. Set them skin side up and grind some pepper over them.
Notes
- Use this method with firm fish fillets; very soft or thin ones like sardines or small trout may not hold up well.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 88 kcal
% Daily Value*
| Calories | 88kcal | 4% |
| Carbohydrates | 0.003g | 0% |
| Protein | 0.2g | 0% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 8mg | 3% |
| Sodium | 1mg | 0% |
| Potassium | 5mg | 0% |
| Sugar | 0.003g | 0% |
| Vitamin A | 88IU | 2% |
| Calcium | 1mg | 0% |
| Iron | 0.003mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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