Pan-Roasted Fish: A Simple, Quick Delight

Pan-roasting fish is a simple technique that combines two cooking methods: pan-searing and oven roasting. It's an excellent way to cook salmon, halibut, and other fish with thick fillets or steaks. The basic idea is to first sear the fish in a pan and then move the pan into a preheated oven. This combination of direct and indirect heat gives you a crispy skin, browned exterior, and developed flavour, as well as even cooking and moisture retention.

The first step is to preheat your oven and pan. You can use a non-stick or cast-iron pan, but make sure it's oven-safe. Preheat the pan empty over medium-high heat for a couple of minutes. Season your fish with salt and pepper while the pan is heating up.

When you're ready to cook the fish, add a little oil or butter to the pan, then place the fish in the pan presentation side down first. This is usually the flesh side, unless you're intending to crisp the skin. Sear the fish for 2-3 minutes, then flip it over and transfer it to the oven. A fillet that's 1-inch thick will take about 10 minutes to cook at 400ºF or over medium-high heat.

Choosing the right fish

Freshness

Start by finding a reputable fish market that prioritizes the freshness of their products. Look for signs such as clean crushed ice on the counter, an attractive presentation of fish, and a steady stream of customers. These factors indicate a high turnover rate, ensuring that you're more likely to get your hands on the freshest catch. When it comes to assessing the fish itself, use your senses. Fresh fish shouldn't have a strong "fishy" smell. Instead, it should have bright, clear eyes and shiny skin if you're buying it whole. If you're opting for fillets, look for taut flesh without any signs of damage or separating layers.

Type of Fish

The type of fish you choose will depend on your personal preference and the availability of fresh options. White-fleshed fish, such as cod or halibut, should have a translucent appearance with a subtle pinkish tint. On the other hand, coloured fish like salmon should exhibit a dense, vibrant colour. Keep in mind that thicker fillets, whole fish, or skin-on fillets tend to benefit the most from the pan-roasting technique, as it ensures even cooking and a crispy skin. Examples of suitable fish include black bass, haddock, striped bass, tilefish, snapper, or salmon.

Frozen Fish

If fresh fish is not an option, you can opt for frozen fish, but be sure to select well-packaged options without any signs of freezer burn. Choose fish that is less than three months old and defrost it properly before cooking, either overnight in the refrigerator or on the counter for about an hour if you're cooking immediately.

Fillet Size

The size of the fillet will impact the cooking time. Thicker fillets, such as those from striped bass, cobia, or wahoo, are ideal for pan-roasting because they benefit from the combination of direct and indirect heat. Smaller, thinner fillets like panfish, perch, or small flounder may cook through in the pan alone without needing the oven step. Adjust your cooking technique based on the thickness and density of the fillets.

Personal Preference

Lastly, don't forget to consider your personal preference when choosing the right fish for pan roasting. Select a variety that you enjoy eating and that is readily available in your area. You can also experiment with different types of fish to find your favourites for this cooking method.

Preparing the fish

The first step in preparing your fish for pan-roasting is to ensure you have a good-quality, fresh fish. Fresh fish should not smell overly fishy and should have bright, clear eyes and shiny skin if whole, or taut, undamaged flesh if it is a fillet. White-fleshed fish should have a pinkish tint, while coloured fish like salmon should be dense in colour.

If you are unable to find fresh fish, opt for frozen. Frozen fish should be well-packaged and less than three months old. Defrost the fish in the refrigerator overnight, or on the counter for an hour if you are planning to cook it straight away.

Next, pat the fish fillets dry with a paper towel. Make sure your fish is completely dry before you begin cooking. Season both sides of the fillets generously with salt and pepper.

Now, you need to preheat your oven to 400°F. Once the oven is preheated, heat up a heavy-bottomed, oven-safe pan over medium-high heat. A cast-iron skillet is a good option, but be sure that it is well-seasoned so that the fillet will not stick to it.

Add oil or butter to the pan as it is heating. Once the oil or butter looks shimmery, it is ready for the fish. Place the fish in the pan with the flesh side down and skin side facing up. It should sizzle right away.

Do not flip the fish until the very end of the cooking process. You will know it is time to flip when you see a nice brown colour around the bottom edges of the fish.

Tips

• If your fillets have the skin still on them, place them skin-side down, making sure to layer them away from your body so you do not get splattered with hot oil.
• If your fillets have skin, press down gently with a spatula for about 20 seconds to prevent curling.
• If your fillets are skinless, you can ignore this step.
• If the butter is browning too fast, reduce the heat and add a nut of cold butter to prevent scorching, or squeeze in the juice of half a lemon.

Selecting the right pan

When pan-roasting fish, the type of pan you use can significantly impact the final result. Here are some factors to consider when choosing the right pan:

• Non-stick vs. Stainless Steel: A non-stick pan is a popular choice for cooking fish because it eliminates the worry of sticking. It is also easier to manage and requires less oil. However, if you prefer a crispier finish to your fish, a stainless steel pan may be a better option. Just keep in mind that you will need to use more oil to prevent sticking.
• Pan Material: The material of the pan can also make a difference. Cast iron pans, for example, are known for their excellent heat retention and even heat distribution. They are a great choice for achieving a nice sear on your fish. Heavy-bottomed pans are also recommended for pan-roasting fish, as they help ensure even cooking.
• Pan Size: Choose a pan that is large enough to accommodate the number of fish fillets you plan to cook. A 10-inch skillet is a standard size that works well for cooking 2- to 6-ounce fillets.
• Oven-Safe: Since the pan-roasting technique involves transferring the pan from the stovetop to the oven, it is crucial to select an oven-safe pan. Ensure that the pan's handle is also oven-safe, as some plastic handles may melt at high temperatures.
• Pre-heating: Regardless of the type of pan you choose, pre-heating is essential. Pre-heat your pan for at least a couple of minutes over medium-high heat before adding any oil or butter. This helps ensure a better sear and colour on your fish.

Remember, the right pan for pan-roasting fish depends on your personal preferences, the type of fish you are cooking, and the desired level of crispness.

Cooking the fish

The first step in cooking the fish is to preheat your oven to 400ºF. While the oven is heating up, take out your fish and pat it dry with a paper towel. Season both sides of the fish generously with salt and pepper.

Next, heat up a heavy-bottomed pan over medium-high heat. A cast-iron skillet is a good option, but you can use any oven-safe skillet. If you're using a non-stick pan, you'll need less oil to prevent sticking. Once the pan is hot, add oil or butter. You'll know the pan is hot enough when the oil or butter starts to shimmer.

Now it's time to add the fish to the pan. Place the fish in the pan with the flesh side down and the skin side facing up. It's important to lay the fish away from you to avoid getting splattered with hot oil. You should hear a sizzle as soon as the fish hits the pan. If your fillets have the skin still on, gently press them down with a spatula for about 20 seconds to prevent curling.

Let the fish cook for one to three minutes, maintaining the medium-high heat, or until the side of the fillet is golden brown. When seared correctly, the fish should move easily in the pan and not stick. Then, flip the fish and continue to cook for another minute.

At this point, you'll transfer the fish to the preheated oven. The second side of the fish will have more time to cook in the oven, so it doesn't need to be as dark as the first side. The amount of time in the oven will depend on the thickness and density of the fish, as well as your desired internal temperature. As a rule of thumb, a 1-inch thick fillet of fish will take roughly 10 minutes at 400ºF or over medium-high heat.

To check if your fish is done, gently press down on it with your finger. It should feel firm to the touch with just a little give. If you prefer your fish more well done, it should feel firmer.

Serving suggestions

There are many ways to serve pan-roasted fish. For example, you could try squeezing a little lemon juice on top and adding some fresh herbs.

If you're looking for a side dish, you could try roasted red new potatoes, which is an easy side that pairs well with Baked Flounder with Panko and Parmesan. For a healthier option, you could try broccoli with garlic butter and cashews, which goes well with Salmon with Lemon and Dill. If you're looking for something a little more indulgent, you could try creamy au gratin potatoes, which complement Simple Broiled Haddock.

If you're looking for a heartier meal, you could serve your pan-roasted fish with spaghetti cacio e pepe, which pairs well with Parmesan Crusted Tilapia Fillets. For a lighter option, you could try a classic Caesar salad, which goes well with Capers and Halibut. If you're looking for something with a bit of a kick, you could try sweet and spicy green beans, which are a simple Asian side dish that goes well with Seared Ahi Tuna Steaks.

For a refreshing option, you could try a curried cashew, pear, and grape salad, which is a flavorful and crunchy side dish that goes well with Alaska Salmon Bake with Pecan Crunch Coating. If you're looking for something more substantial, you could try quinoa and black beans, which is a light and colorful side dish that goes well with Veracruz-Style Red Snapper.

Finally, if you're looking for a classic pairing, you could try broccoli and tortellini salad, which is a top-rated salad that goes well with Grilled Salmon.

Frequently asked questions