The Perfect Pan-Seared Fish: Oil-Free Techniques

Pan-searing is a popular method for cooking fish that yields a crispy, golden exterior and a tender, juicy interior. It is a straightforward and quick technique that requires minimal equipment and can be used to cook any type of fish. The key to successful pan-searing is to create a crust on the fish by heating the pan to a high temperature and using oil or butter to prevent sticking. While some recipes call for the addition of butter, others suggest using oils with high smoke points, such as avocado oil, refined safflower oil, canola oil, or refined peanut oil.

Choose the right fish

Choosing the right fish is essential for achieving the perfect pan-seared dish. While most types of fish can be pan-seared, certain varieties are better suited for this cooking method.

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, making them prone to breaking when flipped. On the other hand, thicker fillets like halibut, sea bass, or cod are sturdier and can withstand longer cooking times without falling apart. If you prefer fish steaks, swordfish or salmon are excellent choices, but keep in mind that they require much longer cooking times, typically around 8-10 minutes per inch of thickness.

Another factor to consider is the presence of skin. Some fish have skin that crisps up nicely during pan-searing, adding flavour and texture to the dish. Examples of fish with tasty skin include bass, perch, salmon, flounder, snapper, and rock cod. However, some fish have thick or rubbery skin that may not be as appealing, such as triggerfish, sturgeon, or swordfish. Ultimately, whether to keep the skin on or remove it is a matter of personal preference. If you choose to cook your fish with the skin on, it is recommended to sear it skin-side down first to achieve a crispy exterior.

Additionally, the freshness of the fish is crucial. When purchasing fish, look for fillets with a mild smell. Fresh fish is always preferable, but frozen and defrosted options are also common. Avoid fish with a strong "fishy" or ocean smell, as this indicates that it is not fresh.

In summary, when choosing the right fish for pan-searing, consider the thickness of the fillet, the presence and quality of skin, and the freshness of the fish. By selecting the appropriate variety and handling it properly, you can create delicious and perfectly cooked pan-seared fish.

Prepare the fish

The first step in pan-searing fish is choosing the right fillet. Fresh fish from a local source is ideal, but frozen and defrosted fish is also common. Avoid fish with a strong "fishy" smell, as this indicates it is not fresh. Different types of fish fillets include thin fillets like tilapia or sole, thicker fillets like halibut or sea bass, and fish steaks like swordfish or salmon.

Next, decide whether to keep the skin on or remove it. Leaving the skin on can add flavour and texture, but some people prefer to remove it. If you choose to cook the fish with the skin on, score the skin to prevent curling during cooking. You can also gently press down on the fish with a spatula during cooking to prevent curling.

Before cooking, pat the fish dry on both sides with a paper towel. This will help to ensure a crispy exterior when pan-searing. Then, season the fish on both sides with salt and pepper, or a seasoning of your choice.

If you want to add extra flavour to your fish, you can marinate it for up to 15 minutes. However, do not marinate fish for longer than this, as the acidity of the marinade will break down the fish.

Finally, if you are using a breadcrumb coating on your fish, dip the fillets into a standard flour-egg-breadcrumb breading. This will prevent the fish from sticking to the pan and will add a crispy texture.

Use a cast iron pan

Using a cast iron pan is highly recommended for pan-searing fish. Here is a step-by-step guide:

• Take your fish out of the fridge 20 minutes before cooking and sprinkle a little salt on both sides. If you are cooking a very thick piece of fish, like swordfish, let it rest for 30 minutes.
• While the fish is resting, heat a cast iron pan over high heat until it is very hot.
• Use a butter knife to scrape down the skin of the fish fillet to remove any excess moisture. If your fish does not have skin, skip this step.
• Pat the fish fillet dry with a paper towel.
• Pour a little oil into the centre of the hot pan and swirl to coat the pan. If the oil starts to smoke, take the pan off the heat until it stops.
• Place the fish fillets into the pan, skin side down. If your fish does not have skin, place it down on the side where the skin used to be.
• As soon as the fillets hit the pan, jiggle the pan so that the fish doesn't stick.
• Turn the heat down to medium-high or medium, depending on the thickness of the fillet. You want to hear a sizzling sound.
• Use a bacon press or a metal spatula to press down on each fillet for 30 to 60 seconds. This helps to prevent the fish from curling and ensures even browning.
• Let the fish cook undisturbed for at least one minute, and up to 7 to 10 minutes for thicker fillets.
• Check if the fish is done by shaking the pan. If the fillet moves, you can flip it. Use a metal spatula to flip the fish.
• Cook the fish on the other side for at least one minute for a small bass, or 3 to 5 minutes for other fish.
• Add a tablespoon of butter to the pan and swirl it to melt.
• Baste the fish with the butter using a spoon.
• Serve the fish immediately with lemon or lime wedges.

Cook at the right temperature

The key to a good sear is high heat. You want to get your pan ripping hot before you add the fish. This will help to create that coveted crispy crust.

How hot is hot enough? You want the oil to be shimmering, but not smoking. If you see smoke, remove the pan from the heat until it dissipates.

The type of pan you use will also affect the temperature. Cast iron pans are recommended for pan-searing fish, as they retain heat well and can withstand very high temperatures. Stainless steel and non-stick skillets can also be used, but be aware that non-stick pans should not be heated above medium-high, as this can damage the coating.

Once the pan is hot, add your oil and let it heat up. You want it to be shimmering, but again, not smoking.

Now it's time to add the fish. Place the fillets in the pan, skin-side down if they have skin. Be sure to leave some space between the fillets if you are cooking more than one at a time. Gently press down on the fillets with a spatula for about 20 seconds to prevent curling.

Turn the heat down to medium-high. You want it to sound like sizzling bacon. If it's too hot and the butter is browning too fast, reduce the heat and add a small knob of cold butter to prevent scorching.

Let the fish cook undisturbed for at least a minute, and up to 7-10 minutes, depending on the thickness of your fillets. The thicker the fillet, the lower the heat you'll want to use.

For skinless fillets, the process is similar. Add the oil to the hot pan and let it heat up until shimmering. Place the fillets in the pan, this time with the side that used to have the skin down first. Jiggle the pan so the fish doesn't stick.

Again, turn the heat down to medium-high and cook undisturbed for at least a minute, possibly longer for thicker fillets.

Flip the fish

When to flip the fish is a crucial step in the pan-searing process. The timing of the flip will depend on the type and thickness of the fish. For thin fillets, like tilapia or sole, you will not need to flip the fish. For thicker fillets, like halibut, sea bass or cod, flip the fish when it is 2/3 of the way through the cooking time. For fish steaks, like swordfish or salmon, flip when you see the cooked portion climbing up the sides of the fish and a solid ring of browned goodness has formed around the edges.

A good test to see if the fish is ready to be flipped is to shake the pan. If the fillet moves, you can flip it. Use a metal spatula to do this. Be prepared to scrape the skin off the bottom of the pan. If you have followed the previous steps correctly, the skin will not be entirely stuck, but a few spots might be. This is a critical step.

If the fish is really stuck to the pan, be patient and let it keep cooking. It will release when the sear is perfect. Once you have dislodged the fish, turn it with the help of your free hand, stabilising the fillet on the uncooked side. Gently turn it over.

Cooking the other side

Now that you have flipped the fish, it is time to cook the other side. How long you cook it for will depend on the width of the fish. But remember, you did 2/3 of the cooking on the other side, so give it at least a minute for a small bass, and 3 to 5 minutes for other types of fish. In most cases, your pan will be very hot, so you can turn off the heat and let the carryover heat finish the job.

Frequently asked questions