Stop Fish Sticking To Your Pan

Cooking fish can be a tricky business, and it's frustrating when your fillet sticks to the pan and ruins your presentation. The good news is that there are several simple techniques to prevent this from happening. Firstly, moisture is the enemy when it comes to fish sticking to the pan, so it's important to dry the fish thoroughly with paper towels before cooking. Leaving it uncovered in the fridge for a day can also help dry out the surface. When it comes to choosing a pan, stainless steel, ceramic non-stick, or cast iron are good options, but it's important to avoid non-stick pans as they won't give you the desired crispy finish. Preheat your pan, and add a high smoke point oil like canola or avocado. You want the oil to be hot, but not smoking, as this will burn the fish. Now you're ready to add the fish. It's normal for it to stick at first, but it will release itself when it's ready, usually after a few minutes. Be patient and don't try to flip it too soon! If it's still sticking, try removing the pan from the heat for a minute or two to let it cool slightly, and the fish should release.

Dry the fish thoroughly with paper towels

Drying your fish with paper towels is an important step in preparing your fish for cooking and preserving it. Paper towels are highly absorbent, which is key to removing excess moisture from the surface of the fish. This is crucial because moisture is the reason fish sticks to the pan when cooked.

To dry your fish with paper towels, first, take the fish out of the fridge and place it on paper towels. Next, using more paper towels, pat the fish dry. Be sure to pat the fish gently, without pressing down on its surface, to avoid removing its natural fluids (blood) and squeezing out too much moisture. You want to remove excess moisture from the surface of the fish, but it should still retain some moisture to ensure it doesn't dry out and become bland and flavourless.

Once you've patted the fish dry, let it sit on a wire rack for about an hour at room temperature. This will help to dry out the skin further and take the chill off the meat, allowing it to cook more quickly and evenly.

After an hour, your fish should be thoroughly dry and ready for cooking or other preservation methods such as dehydrating or oven drying.

Use a stainless steel or cast iron pan

Stainless steel and cast iron pans are great for cooking fish, but they can be a little tricky to use. Here are some tips to help you get perfectly cooked fish that doesn't stick to the pan:

Preheating and Temperature Control:

First, it's crucial to preheat your pan. Heat your pan on medium heat for about 10-12 minutes before adding any oil or butter. Make sure not to overheat the pan, as this can be a fine line between preheating and overheating. You want the oil or butter to be hot and shimmering but not smoking. This will ensure that your fish gets a nice sear without burning.

Prepare the Fish:

Before placing the fish in the pan, it's essential to dry it thoroughly. Use paper towels to pat the fish as dry as possible. Removing moisture from the surface of the fish will help prevent sticking and promote better browning. You can also season the fish with salt, pepper, or other spices of your choice at this point.

Cooking the Fish:

Once your pan is hot, add a small amount of oil or clarified butter. When the fat is shimmering, it's ready for the fish. Place the fish in the pan, skin-side down first, and be sure to lay it gently and carefully. You don't want to splash hot oil or butter onto yourself.

The fish will likely stick at first, but don't be tempted to move or flip it too soon. This is where patience is key. The fish will release itself from the pan as it cooks and the skin browns. After about 3 to 4 minutes, you'll see browning on the edges of the skin, and the flesh will start to turn opaque. At this point, gently slide a fish spatula or a very thin metal spatula under the fish. If you feel resistance, wait another 15 to 20 seconds and try again. The fish should then flip easily without sticking.

For the second side, a thinner fillet might only need about a minute, while a thicker fillet, like a center-cut salmon, could take up to 4 minutes. Again, let the moisture evaporate, and the flesh will start to brown, indicating it's ready to be flipped or removed from the pan.

Additional Tips:

• If you're using a stainless steel pan, consider seasoning it before cooking. Heat the pan, add a high-smoke-point oil, and let it smoke. Then, wipe the pan with paper towels and let it cool. Repeat this process several times to create a non-sticky surface.
• Using a fish spatula can be helpful when cooking fish, as it's designed for more delicate foods.
• Cooking fish with the skin on can make it easier to handle and reduce the chances of sticking.
• Be mindful of how fast your pan heats up. If it heats too quickly, the center of the fish may stick while the edges undercook.

Heat the pan before adding oil

Heating the pan before adding oil is a crucial step in cooking fish, as it ensures the fish doesn't stick to the pan and also enhances the flavour. Here's a detailed guide on why you should heat the pan first and the technique to achieve the perfect fish fillet:

• When you add oil to a hot pan, the pores and gaps in the pan's surface have already closed due to the metal expanding. This creates a smoother surface for the oil to slide on, preventing food from getting stuck as the pan continues to heat up.
• Adding oil to a preheated pan brings it to the ideal temperature faster. You'll notice the oil texture change before your eyes, and you can add your fish almost immediately.
• Heating the pan first helps to prevent oil from getting trapped in the pan's fissures as it cools, making cleanup easier.
• A hot pan with oil will also help you achieve the desired crispy texture on your fish without burning it.

Step-by-Step Guide to Cooking Fish:

• Prepare the Fish: Pat the fish dry with paper towels. Removing excess moisture is crucial, as moisture is the main reason fish sticks to the pan. Let the fish sit on a wire rack for about an hour at room temperature to dry out the skin.
• Heat the Pan: Place your pan, preferably a large stainless steel skillet, on the stove. Turn the heat to medium-high.
• Test the Pan's Temperature: To check if your pan is hot enough, use the "water test." Flick a small drop of water onto the dry pan. If it sizzles, your pan is at a good medium heat. If the water droplet rolls around on the surface, you're at medium-high or high heat.
• Add Oil to the Pan: Once the pan is hot enough, add about two tablespoons of oil. You'll know the oil is ready when it shimmers and thin wisps of smoke start to rise.
• Place the Fish in the Pan: Carefully lay the fish in the centre of the skillet, skin-side down. You should hear a sizzle, and the fillet will begin to curl up.
• Press and Hold the Fish: Using a thin metal spatula, press the top of the fillet down so that the entire bottom surface of the fish makes contact with the pan. Hold it down for about 30 seconds or until you no longer feel resistance.
• Be Patient: This is a critical step. The fish will likely stick to the pan at first, but it will release itself when it's ready. After about 3.5 to 4 minutes, you'll see browning on the edges of the skin, and the flesh will start to turn opaque.
• Flip the Fish: When you see these signs, check if the skin has released from the pan. If it has, gently slide the spatula under the fish and flip it over. For thinner fillets, cook the flesh side for about a minute. Thicker fillets, like salmon, may take up to 4 minutes on the second side.
• Rest and Serve: Once the fish is cooked to your desired doneness, transfer it to a wire rack and let it rest for about 10 minutes before serving.

By following these steps and heating your pan before adding oil, you'll be able to cook fish like a pro, achieving a crispy exterior without the dreaded sticking.

Use oil with a high smoke point

Using oil with a high smoke point is crucial when cooking fish to prevent it from sticking to the pan. A high smoke point oil can cook fish quickly over high heat without burning. Some examples of oils with a high smoke point include avocado oil, canola oil, vegetable oil, peanut oil, and olive oil.

When cooking fish, it is important to heat the pan properly. Heat your pan on medium-high heat, then add a small amount of oil or clarified butter. When the oil is shimmering, the pan is hot enough to add the fish. The fish should sizzle when added to the pan.

Additionally, it is important to ensure that the fish is dry before adding it to the pan. Pat the fish dry with a paper towel to remove excess moisture. Moisture can decrease the temperature of the pan and cause the fish to steam rather than sear.

Cook the fish skin-side down first

Cooking fish skin-side down first is a great way to ensure you get a nice crispy skin and avoid the fish sticking to the pan. Here's a step-by-step guide:

Step 1: Prepare the Fish

Take your fish out of the fridge and pat it dry with paper towels. The drier the fish, the less likely it is to stick to the pan. You can also season the fish at this point if you wish.

Step 2: Heat the Pan

Place your pan over medium-high heat. A large stainless steel skillet is a good option, as it allows more surface area for the steam to flow away from the fish. Heat the pan until it is ripping hot and you see the oil shimmering with thin wisps of smoke starting to rise.

Step 3: Cook the Fish Skin-Side Down

Carefully lay the fish skin-side down in the centre of the hot skillet. You should hear a hiss and crackle as the fish hits the pan. Using a fish spatula or a thin metal spatula, press the top of the fillet down so that the bottom of the fillet makes full contact with the pan. Hold it down for about 30 seconds or until you feel no more resistance.

Step 4: Be Patient

This is the tricky part. The fish will likely stick to the pan at first, but don't panic! As the moisture evaporates and the skin dries out, the oil will start to fry the skin and it will release itself from the pan. This usually takes around 3 to 4 minutes. You'll know it's ready when you see browning on the edges of the skin and the flesh starts to turn opaque about half an inch up the side of the fillet.

Step 5: Flip the Fish

Once the skin has released from the pan, gently slide the spatula under the fish and flip it over. For a thinner fillet, you may only need to cook the flesh side for about a minute. A thicker fillet may take up to 4 minutes.

Step 6: Rest and Serve

When the fillet is cooked to your liking, transfer it to a wire rack and let it rest for about 10 minutes before serving. Enjoy your perfectly cooked fish with crispy skin!

Frequently asked questions