Pan-Fried Fish: The Perfect Technique

Cooking fish in a pan is a quick and easy method for getting super crispy fish fillets. It is also a healthy, easy dinner that can be on the table in 10 minutes. The best type of fish for stovetop cooking is a white fish fillet such as tilapia, cod, bass, grouper, haddock, catfish or snapper. The key to cooking fish in a pan is to ensure the fish is dry before cooking, use a heavy-based skillet, and heat the pan before adding oil.

Use a heavy-based skillet

To pan-fry fish, you can use a heavy-based skillet, which doesn't need to be non-stick. Here are some detailed instructions on how to use a heavy-based skillet to cook fish:

• Use a heavy-based skillet: Contrary to popular belief, achieving a perfect pan-fried fish is not just about using a non-stick pan. A thin, cheap non-stick pan will cause the fish to be in closer and harsher contact with the stove, resulting in uneven browning. Instead, opt for a heavy-duty skillet, such as a cast-iron skillet or a good-quality, heavy non-stick frying pan. These pans heat better and more evenly, helping you achieve an even, golden, crispy crust.
• Heat the pan before adding oil: Heat a dry pan over medium-high heat. As soon as you see small wisps of smoke, add oil and swirl it to coat the base of the pan. Adding oil to a hot pan ensures the oil is hot enough but not too hot, a common mistake people make.
• Add the fish: Immediately after adding the oil, place the fish in the pan. It should sizzle right away. Shake the pan lightly to move the fish. Cook for about 2 minutes on each side until golden and crisp, pressing down gently.
• Do not move the fish until it naturally releases: Most fish fillets will initially stick to the pan as they start to cook. However, they will naturally release once the surface is cooked and golden. So, give it a nudge, and if it doesn't move, leave it for another 15 seconds or so and try again.
• Cook the fish: If your fish is browning too quickly, remove the pan from the stove briefly. If the fish is stuck, don't force it to move. Wait until it releases naturally once it's golden. The cooking time will depend on the thickness of your fillets; thinner fillets will cook more quickly. As a guide, cook each side for about 2 minutes for a total of 4 to 5 minutes.
• Serve immediately: Pan-fried fish is best served fresh off the stove. It starts to lose its crispiness after a few minutes.

Heat the pan before adding oil

Heating the pan before adding oil is a great way to ensure your oil is hot enough but not too hot. This is an important step because if the oil isn't hot enough, the food will soak it up and won't taste as good. On the other hand, if the oil is too hot, it will start to smoke and may burn.

To heat the pan before adding oil, simply heat a dry pan over medium-high heat. As soon as you see small wisps of smoke, add the oil. This usually happens quickly, so be sure to have your oil ready and nearby. Once you add the oil, immediately swirl it around to coat the base of the pan.

The type of pan you use is also important. A thin, cheap non-stick pan can cause the fish to brown unevenly. Instead, opt for a heavy-duty skillet, such as a cast-iron skillet or a good-quality, heavy non-stick frying pan. These pans heat better and more evenly, which helps to achieve an even, golden, crispy crust on your fish.

Additionally, it's important to make sure your fish is dry before adding it to the pan. Pat it down with paper towels to remove any excess moisture. This will help ensure a crispier surface on your fish.

By following these simple steps, you can achieve perfectly pan-fried fish with a beautiful, golden crust and juicy flesh inside.

Don't move the fish until it naturally releases from the pan

When cooking fish, it's important to remember not to move it until it naturally releases from the pan. This is because fish is high in protein and relatively low in fat, and proteins unravel slowly when heated, causing them to stick firmly.

To prevent sticking, you need to ensure the fish cooks quickly. This means heating the pan to a high enough temperature to start setting the proteins immediately. A good way to know when a pan is hot enough to sauté or pan-fry is to heat a well-seasoned cast-iron skillet or other heavy-bottomed pan over medium-high heat until a few drops of water immediately boil and evaporate.

It's also important to pat the fish dry before cooking, as moisture is the enemy of a good sear. This is especially important if you're using thawed frozen fish. You should also ensure the fish isn't straight from the refrigerator, as this will cool down the pan. Instead, take the fish out of the fridge 15-30 minutes before cooking.

When you add the fish to the pan, it should sizzle straight away. If it doesn't release naturally after a few minutes, try again in 15 seconds or so. Don't force it, as this will break the fish apart.

Once the fish has released, turn it and let it cook until it is opaque but not yet flaking. If you let it flake in the pan, you will overcook the fish.

Pat the fish dry before cooking

If you have time, you can also let the fish air dry by placing it on a wire rack for about an hour at room temperature. This will help to dry out the skin and ensure that the fish cooks more quickly and evenly.

However, be mindful that leaving fish uncovered for an extended period, especially at room temperature, may pose food safety concerns. While fresh fish is unlikely to spoil quickly, it's still best to practice proper food handling and storage to minimise the risk of bacterial growth.

In addition to patting the fish dry, it's also crucial to heat the pan before adding oil. This technique ensures the oil is hot enough but not too hot, reducing the chances of the fish sticking to the pan.

Use a non-stick pan

Using a non-stick pan is a great option when cooking fish, especially if you're looking for an easy and convenient way to prepare this dish. Here are some detailed instructions and tips to help you get perfectly cooked fish using a non-stick pan:

Choose the Right Pan

While a non-stick pan is a good choice, it's important to select a heavy-duty, good quality one. Avoid cheap, thin non-stick pans as they can cause the fish to brown unevenly. Go for a heavy-based skillet or a heavy-duty non-stick fry pan. These pans heat better and more evenly, ensuring a golden, crispy crust on your fish.

Prepare the Fish

Before cooking, it's crucial to pat your fish dry with paper towels. This step is especially important if you're using thawed frozen fish. Removing excess moisture will help you achieve a crispier surface on your fish. Additionally, make sure to season the fish generously with salt and pepper on both sides. You can also add other seasonings or a breading mixture, depending on your preference.

Heat the Pan

When using a non-stick pan, heat it over medium-high heat. Add oil or butter to the pan, ensuring it coats the base evenly. You'll know the pan is ready when you see small wisps of smoke or when the oil starts to shimmer.

Cook the Fish

Once your pan is hot, it's time to add the fish. Place the fish gently into the pan, laying it down away from you. If your fish has skin, it's best to cook it skin-side down first. This will help prevent the fillet from curling up. Use a spatula to gently press down on the fish for about 20 seconds to ensure even contact with the pan.

Let the fish cook without moving it for 2 to 3 minutes. This will allow the surface to cook and form a golden, crispy crust. If your fish sticks a bit, don't worry—it will naturally release once it's ready. After the first side is cooked, flip the fish and cook the other side for another 2 to 3 minutes.

Finishing Touches

Once your fish is cooked to your desired level of doneness, remove it from the pan and let it rest for a few minutes before serving. You can serve it with lemon wedges, fresh herbs, or your favorite sauce. Enjoy your perfectly cooked fish!

Frequently asked questions