Pan-Seared Fish: Stovetop To Oven

Pan-searing fish is a classic method of cooking that results in a crisp exterior and a juicy, flavourful interior. It is a simple technique that can be applied to most types of fish, with the exception of very small fish, those with incredibly thin fillets, or those with a lot of bones.

To pan-sear fish, you will need a metal spatula and a cast-iron skillet. First, season the fish with salt and bring it to room temperature 20-30 minutes before cooking. Heat the skillet over high heat and add oil with a high smoke point, like avocado oil or refined safflower oil. Place the fish in the pan, ensuring it doesn't stick, and reduce the heat to medium-high. Use a metal spatula to press down on the fillet for 30-60 seconds, then leave it undisturbed for another minute or so. Flip the fish and cook for another minute or so, then finish with butter or a finishing oil for extra flavour. Serve immediately.

Choosing the right fish

Fish with lots of bones, such as shad, are not ideal for pan-searing as they can be difficult to eat. Very small fish, like sardines, and those with incredibly thin fillets, like sole, can also be challenging to cook evenly and may fall apart in the pan.

When selecting a fish for pan-searing, consider the thickness of the fillet. Thin fillets, such as tilapia or sole, require shorter cooking times and are more delicate, while thicker fillets like halibut, sea bass, or cod are sturdier and can withstand longer cooking. Fish steaks, such as swordfish or salmon, require the longest cooking times, typically 8-10 minutes per inch of thickness.

In addition to the type of fish, the quality and freshness of the fillets are also important factors. When purchasing fish, look for fillets with a mild smell—a strong "fishy" odour indicates that the fish is not fresh. If you're lucky enough to live near the water, sourcing local fish is a great option to ensure freshness.

Another consideration is whether to cook the fish with the skin on or off. Most fish have tasty skin if cooked properly, but some types, like triggerfish, sturgeon, or swordfish, have thick or rubbery skin that may not be appealing. On the other hand, fish such as bass, perch, salmon, flounder, snapper, or rock cod have skin that crisps nicely. If you choose to cook with the skin on, be sure to descale the fish first.

In summary, when choosing the right fish for pan-searing, opt for thicker fillets or steaks from fish with fewer bones, and ensure the fish is fresh and of good quality. Consider the cooking time and your personal preference for eating the skin, and you'll be well on your way to a delicious pan-seared fish dish.

Skin on or skin off?

When pan-searing fish, you can choose to cook it with the skin on or off. Here are some things to consider:

Skin On

Most fish have tasty skin if cooked properly. For fish such as bass, perch, salmon, flounder, snapper, or rock cod, it is recommended to leave the skin on as it crisps nicely. Be sure to scale the fish or have your fishmonger do it.

Skin Off

Some people don't enjoy eating fish skin, which is completely fine. If you are cooking skinless fish, simply sear the side the skin used to be on first.

General Tips

• If you are cooking with the skin on, use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture. If you are using a skinless fillet, you can skip this step.
• Always pat the entire fillet down with paper towels to dry it off.
• When placing the fish in the pan, lay it down with the skin facing down (or the side where the skin used to be) and give the pan a firm jiggle to prevent the fish from sticking.
• If you are cooking with the skin on, use a metal spatula to firmly press down on the fillet for 30-60 seconds. Fish tends to arc when seared, and you want the skin side to brown evenly.
• For thicker fillets, you may need to cook the fish for longer and at a lower temperature.

Selecting the right oil

When pan-searing fish, selecting the right oil is crucial to achieving the perfect crust and avoiding a smoky kitchen. Here are some factors to consider when choosing an oil for pan-searing:

Smoke Point

The smoke point of an oil is the temperature at which it starts to smoke. When selecting an oil for pan-searing, it is essential to choose one with a high smoke point to prevent the oil from smoking and burning. Oils with a high smoke point include canola, avocado, safflower, peanut, sunflower, and soy oils. These oils can withstand higher temperatures without breaking down and producing smoke.

Flavour

The flavour of the oil you choose should complement the dish you are preparing. For example, extra virgin olive oil has a distinct flavour that may enhance some dishes but could overpower others. If you want a more neutral flavour that won't compete with the taste of the fish, opt for a refined oil like canola or grapeseed oil.

Oil Stability

Oil stability refers to the oil's ability to withstand high temperatures without degrading into harmful compounds. Oils with high stability, such as avocado oil and ghee, can be heated to higher temperatures without breaking down. Using a stable oil is crucial when pan-searing, as the oil needs to be hot enough to form a crust on the fish without smoking or degrading.

Pan Material

The type of pan you are using can also influence your choice of oil. For example, cast iron pans can withstand higher temperatures and are great for searing, while stainless steel pans offer more control over the temperature, making them suitable for more delicate foods. If using a cast iron pan, you may want to choose an oil with a higher smoke point, such as avocado or peanut oil, to match the higher temperatures the pan can reach.

Personal Preference

Ultimately, the choice of oil may come down to personal preference. Some people prefer the convenience and affordability of oils like canola or vegetable oil, which have a high smoke point and are readily available. Others may prioritise the health benefits of certain oils, such as the high oxidative stability of extra virgin olive oil or coconut oil.

In summary, when selecting an oil for pan-searing fish, consider the smoke point, flavour, stability, and how it interacts with your pan material. By choosing the right oil, you can ensure your fish develops a delicious crust without any unwanted smoke or off-flavours.

Pan-searing the fish

Pan-searing is a classic method for cooking fish that is used in restaurants. The result is a piece of fish with a crisp exterior and a juicy and flavourful interior. It is a foolproof method that can be used on virtually any thick fillet of fish.

Skinless vs Skin-On Fish

Whether you choose to cook your fish with or without the skin is a matter of personal preference. Some people don't enjoy eating fish skin, which is completely fine. If you do choose to cook with the skin on, make sure to descale the fish or have your fishmonger do it.

Choosing the Right Oil

For searing fish, it is best to use two separate sources of oil or fat. First, an oil with a very high smoke point, such as avocado oil or refined safflower oil, which have smoke points above 500°F. Then, add some butter or finishing oil at the end of cooking for extra flavour.

Step-by-Step Guide to Pan-Searing Fish

• Season: Bring your fish out of the fridge 20-30 minutes before cooking and sprinkle both sides with salt.
• Heat: Place a cast-iron skillet or steel pan over high heat and let it get very hot.
• Dry: Use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture. If you are using a skinless fillet, you can skip this step. Then, pat the entire fillet dry with paper towels.
• Add oil: Pour 2 tablespoons of your chosen oil into the centre of the hot pan and swirl it around to coat the entire bottom of the pan. You want the oil to be hot, but not smoking.
• Place the fish: Lay the fillet with the skin facing down (or the side where the skin used to be) and give the pan a firm jiggle to prevent the fish from sticking.
• Reduce heat: Immediately reduce the heat to medium-high (or medium if your fillet is very thick). Use a metal spatula to firmly press down on the fillet for 30-60 seconds.
• Cook: Leave the fish undisturbed to cook for another minute or so. The amount of time can vary depending on the type of fish, ranging from one minute to 8 or 9 minutes. You want the fish to spend 2/3 of the cooking time on the skin side.
• Flip: Some thinner fillets of fish don't need to be flipped at all and can be cooked by spooning the hot oil over the top. For thicker fillets, wait until you see a solid ring of golden colour around the outside of the fish before flipping.
• Finish cooking: Once flipped, cook for another minute or so. You can turn off the heat and allow the residual heat to finish cooking the fish.
• Baste: Add one tablespoon of butter or your preferred finishing oil to the pan and swirl it around to melt it. Tilt the pan and use a spoon to baste the butter or oil over the top of the fish.
• Serve: Serve immediately.

Tips for Pan-Searing Fish

• Bring your fish to room temperature before cooking to ensure even cooking.
• Don't use a non-stick skillet, as these pans can't handle high levels of heat.
• If the oil begins to smoke, remove it from the heat until it stops, as it is too hot.
• Seared fish is best served immediately and does not need to be given time to rest like other meats.
• Serve your seared fish with the skin side facing up to show off that crispy, yummy skin!

Finishing in the oven

Once you've seared your fish, you can finish it off in the oven to ensure it's cooked through. This is a good option for thicker fillets or if you're cooking multiple fillets at once. Transfer the whole skillet to an oven preheated to around 300°F (150°C).

The oven temperature should be moderate so as not to overcook the fish. You can check if your fish is done by inserting an instant-read thermometer into the thickest part of the fillet—you're aiming for an internal temperature of around 140°F (60°C). If you don't have a thermometer, you can also use a cake tester or a thin knife to check if the fish is done. Insert it into the thickest part of the fillet and if it passes through without any resistance, your fish is ready.

For an accurate reading, it's important to insert the thermometer or cake tester into the thickest part of the fillet, as the thicker the fillet, the longer the cooking time.

When your fish is done, remove it from the oven and blot it with paper towels to get rid of any excess oil. Serve immediately with lemon wedges or tartar sauce.

Frequently asked questions