Emilie Meyer
Pan-fried fish is a quick and easy meal that can be ready in under 20 minutes. It's a simple and delicious way to cook seafood, resulting in a crispy outer layer and a juicy, flaky inside. The key to achieving the perfect pan-fried fish is to use a heavy-based skillet, preferably cast iron, and to ensure that the fish is dry before cooking. The pan should be heated first, and then oil or butter is added before placing the fish in the pan, with the presentation side down first. The fish is then cooked for a few minutes on each side until golden and crispy.
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What You'll Learn
Choosing the right pan
Material:
- Stainless steel pans, like stainless steel skillets, can give your fish a crispier finish, but they may require a bit more oil to prevent sticking. They have a higher learning curve as you need to know the exact cooking technique to easily release the food from the pan.
- Cast iron skillets or pans are excellent choices as they heat evenly, giving your fish an even, crispy crust. They are also suitable for transferring from stovetop to oven.
- Non-stick pans or skillets are a popular choice for cooking fish as they make the process easier and reduce the worry of the fish sticking to the pan. However, a thin, cheap non-stick pan may cause the fish to brown unevenly.
Size:
Consider the size of the pan based on the number of fillets you plan to cook simultaneously. Ensure that the pan is large enough to accommodate the fillets without crowding.
Weight:
Opt for a heavy-based skillet or pan. A heavier pan helps distribute heat more evenly, reducing the chances of hot spots that can cause uneven cooking. It also provides better heat retention, keeping your fish warm for longer.
When choosing a pan, it's important to remember that the most crucial aspect is your comfort and familiarity with the cookware. Don't stress too much about perfection; focus on enjoying the process and creating a delicious meal.
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Preparing the fish
Selecting the Fish
Firstly, you need to buy the fish. If you're buying fresh fish, look for a reputable fish market with a rapid turnover of products, ensuring fresh fish. Fresh fish shouldn't smell fishy, and if it's whole, it should have bright, clear eyes and shiny skin. If you're buying fillets, look for taut flesh without any damage or separating layers.
If fresh fish isn't available, opt for frozen fish that is well-packaged, without any freezer-burn spots and less than three months old. Defrost frozen fish in the refrigerator overnight or on the counter for an hour if you plan to cook it immediately.
Seasoning and Coating the Fish
Before cooking, pat the fish dry on both sides using paper towels, especially if it's thawed frozen fish. This step is important because dry fish will result in a crispier surface. Next, season the fish generously with salt and pepper. You can also add other seasonings, such as garlic, onion flakes, or red pepper flakes, to enhance the flavor.
After seasoning, coat the fish with flour by pressing it well onto the fish, but remember to shake off the excess flour vigorously. This step will help create a crispy crust. Alternatively, you can dip the fillets in an egg and milk mixture, followed by a crumb mixture of breadcrumbs and seasonings, and then refrigerate for about 15 minutes to set the crumbs.
Choosing the Right Pan
For pan-frying, you can use a heavy-based skillet, preferably cast iron or stainless steel, as these materials will give the fish a golden and crispy finish. While non-stick pans are convenient and reduce the risk of sticking, they may not produce the same level of crispness.
Heating the Pan
Heat the pan over medium-high heat until you see small wisps of smoke. Then, add your choice of oil or butter, swirling it to coat the base of the pan. You can use olive oil, canola oil, avocado oil, or soy oil, but avoid extra-virgin olive oil as its smoke point is lower.
Cooking the Fish
Place the fish in the pan, with the \"presentation side\" down first, which is usually the flesh side unless you plan to crisp the skin. Cook the fish without moving it for 2 to 3 minutes. If you're using a thinner fillet, it may take less time, around 2 minutes per side.
Once the underside is golden and crisp, flip the fish carefully. You can use a fish spatula to release the fish from the pan more easily. Cook the other side for another 2 to 3 minutes until opaque and flake apart easily. If you're cooking salmon, it's recommended to cook it mostly on the skin side, flipping it only for a brief period to cook the other side for a medium-rare finish.
Serving the Fish
Serve the fish immediately while it's still hot. It starts to lose crispness after 5 minutes. You can garnish it with lemon wedges, dill, parsley, or other herbs of your choice.
Remember, these are general guidelines, and you can adjust seasoning and cooking times based on your preferences and the type of fish you're preparing.
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Cooking the fish
Cooking fish in a pan is a quick and easy way to prepare a tasty meal. Here is a step-by-step guide to cooking fish in a pan like a pro.
Preparation
First, prepare your fish fillets. You can use any fish fillet, but thinner fillets will have a higher crispy skin-to-flesh ratio. Ensure the fillets have been pin-boned, and if there is skin, that the scales have been removed. If your fillets have skin, you can choose to keep it on or remove it. If you are using frozen fish, pat it dry on both sides with paper towels.
Seasoning
Season the fish generously on both sides with salt and pepper. You can also try salting the fish overnight, which dries it out more than patting it dry. If you want an extra crispy coating, coat the fillets in flour, pressing down firmly so it adheres, then shake well to remove any excess. You can also try breading the fish with a standard flour-egg-breadcrumb breading on one side to prevent sticking and insulate the fish.
Cooking
Use a heavy-based skillet, preferably non-stick, and heat it over medium-high heat. Add oil and swirl to coat the pan. You can use olive oil, but if you are using a stainless steel pan, it is better to use a refined oil such as canola, avocado, or soy. Place the fillets in the pan, skin side down if they have skin. If your fillets have skin, press down gently with a spatula for about 20 seconds to prevent curling.
Cook the fish for 2 to 3 minutes without moving it. When ready to flip, the underside should look golden and crispy, and it should release easily from the pan. If it is browning too quickly, remove the pan from the heat briefly. If it is stuck, don't worry; it will release naturally once golden.
While the first side cooks, season the other side with salt and pepper. Then, flip the fish and cook for another 2 to 3 minutes. When ready, the fish will be opaque all the way through and flake apart easily.
Serving
Serve the fish immediately while it is still hot. It will start to lose crispiness within 5 minutes. You can serve it with lemon wedges and garnish with dill or parsley. You can also try a lemon butter sauce or a creamy dill sauce.
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Cooking techniques
- Before cooking, ensure your fish is fresh. Fresh fish should not smell fishy. If it is a whole fish, it should have bright clear eyes and shiny skin. If you are using fillets, the flesh should look taut and undamaged.
- If you cannot find fresh fish, opt for frozen. Frozen fish should be well packaged and free of white freezer-burn spots. Thaw frozen fish in the refrigerator overnight or on the counter for an hour if you plan to cook it immediately.
- You can cook as many fillets at a single time as will fit in your pan without overcrowding.
- Use a heavy-based skillet or a non-stick pan. A thin, cheap non-stick pan will cause the fish to brown unevenly.
- Preheat your pan over medium-high heat. Add a refined oil such as canola, avocado, or soy. Olive oil is also okay, but not extra virgin olive oil.
- Pat the fish dry with paper towels on both sides. This is especially important for thawed frozen fish.
- Season the fish with salt and pepper. If you want a crispy crust, dust the fish with seasoned flour before frying.
- When the oil begins to smoke, add the fish, presentation-side down. The presentation side is usually the flesh side, unless you are crisping the skin.
- Cook the fish for 2 to 3 minutes without moving it. When ready to flip, the underside should be golden and crispy, and the fish should release easily from the pan.
- Flip the fish and cook the other side for another 2 to 3 minutes.
- When the fish is ready, it will be opaque all the way through and flake apart easily.
- Serve the fish immediately while still hot from the pan. Garnish with lemon wedges and herbs such as dill or parsley.
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Serving suggestions
When it comes to serving pan-fried fish, there are several ways to go about it. For a simple and quick meal, serve the fish with lemon wedges and tartar sauce. You can also serve the fish with a side of fresh, steamed broccoli crowns or a salad.
If you're looking for something more substantial, serve the fish over a bed of simple white rice or rice pilaf. The rice will absorb the herb butter sauce, adding a delicious flavour to the dish. You can also try serving the fish with a grain like quinoa or bulgur, which will add a nutty flavour that complements the fish.
For a heartier meal, pair the fish with roasted potatoes, such as crispy smashed fried potatoes, or potato gratin stacks. Don't forget to include a vegetable to round out the meal. Honey-glazed roasted carrots, sautéed spinach, or creamed spinach would all make excellent choices.
If you're serving the fish as part of a larger meal, consider making a sheet pan meal with salmon, veggies, and potatoes. This is a great option if you're cooking for a larger group or want to keep things simple.
Finally, don't forget to garnish your dish with herbs and serve the fish with your favourite chilled, dry white wine.
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Frequently asked questions
It is recommended to use a heavy-based skillet, either normal or non-stick. A cast-iron skillet is ideal for achieving a crispier finish, but you may need to use more oil to prevent sticking. If you're looking for convenience, a non-stick skillet is a good option as it reduces the chances of the fish tearing when flipped.
It is important to pat the fish dry on both sides, especially if it was previously frozen. You can use paper towels for this step. Season the fish generously with salt and pepper, and if desired, you can also add other seasonings like garlic powder.
Oils with a high smoke point, such as canola, vegetable, avocado, or refined olive oil, are recommended. Avoid using extra-virgin olive oil for this purpose. Heat the oil until it shimmers but be careful not to let it smoke.
Start by heating the pan over medium-high heat. You can preheat the pan without oil for a couple of minutes, and then add the oil. The oil should be heated until it just barely starts to smoke, indicated by thin wisps.
Depending on the thickness of your fillets, cook each side for around 2-3 minutes. The fish is ready to flip when the underside is golden and crispy, and it releases easily from the pan. The internal temperature of the fish should reach 145 degrees Fahrenheit.
