Panning Haddock Perfection

Pan-seared haddock is a quick and easy dish to make, and it's also delicious and nutritious. The process involves drying the fish, seasoning it with salt and pepper, heating oil in a skillet or frying pan, and then cooking the fish for a few minutes on each side until it's golden and flaky. You can also add a variety of toppings and sides, such as lemon juice, garlic, or roasted vegetables, to enhance the flavour.

Choosing the right pan

Heat Retention and Conductivity:

The ideal pan for searing should be able to reach and maintain high temperatures. Carbon steel pans, cast iron pans, and stainless steel pans are excellent choices for this reason. They can withstand extreme temperatures, ensuring a nice, even sear on your fish.

Durability:

You'll want a pan that can stand up to the high-temperature cooking method of searing without warping or losing its shape over time. Stainless steel is known for its durability and ability to withstand intense heat without warping. Carbon steel and cast iron also offer durability but may require more maintenance.

Ease of Cleaning and Maintenance:

Consider the cleaning and upkeep requirements of the pan. Stainless steel is generally easy to clean and can be washed with warm water and soap or placed in the dishwasher. Carbon steel and cast iron, on the other hand, require hand washing and regular seasoning to maintain their non-stick properties.

Weight and Handling:

Carbon steel pans are lighter than cast iron, making them easier to handle, especially when cooking multiple fillets. However, they are just as capable of retaining heat, so you don't compromise performance for convenience.

Heat Distribution:

Even heat distribution is crucial for achieving a consistent sear. Stainless steel, with its quick and even heat distribution, ensures uniform browning. Carbon steel also offers consistent, even heating, preventing hot spots and ensuring an even sear.

In summary, stainless steel, carbon steel, and cast iron are all suitable options for searing haddock. Consider your priorities regarding heat retention, durability, ease of cleaning, and weight to make the best choice for your needs.

Oil and butter

The choice of oil and butter is important when pan-searing haddock. You will be cooking the fish at high temperatures, so you need an oil with a high smoke point to avoid burning. Good choices include avocado oil, refined safflower oil, canola oil, rice bran oil, refined peanut oil, or refined sunflower oil. Clarified butter or beef tallow can also be used.

For the finishing fat, you can use a knob of butter to add flavor. Alternatively, you could use toasted sesame oil for a Japanese touch or a high-quality olive oil for a Mediterranean flair.

When you are ready to start cooking, heat a cast iron or steel pan (don't use non-stick) over high heat. While the pan is heating up, pat the haddock fillets dry with a paper towel. This step is critical, as moisture will prevent the skin from crisping. If your fillets have skin, use a butter knife to scrape down the skin and remove any excess moisture.

Once the pan is hot, add the oil and swirl to coat the pan. Let the oil get hot, and if it starts to smoke, remove the pan from the heat. Place the fillets in the pan, skin-side down, and jiggle the pan so the fish doesn't stick. If your fillets don't have skin, lay them down on the side the skin used to be on.

Turn the heat down to medium-high or medium, depending on the thickness of your fillets. You want the oil to sizzle like bacon. Using a bacon press or a metal spatula, press down on each fillet for 30 to 60 seconds. This will prevent the fish from arcing and ensure even browning.

Let the fish cook undisturbed for at least a minute, and up to 7 to 10 minutes for thicker fillets. The key is to let 2/3 of the cooking occur on the skin side, which will crisp the skin.

For thinner fillets, you may not need to flip the fish at all. Instead, constantly spoon the hot oil over the exposed side of the fish until the meat turns opaque. For thicker fillets, wait until you see a solid ring of browned goodness around the sides before flipping.

When the fish is ready to flip, it will release from the pan. Use a metal spatula to flip the fillets carefully. Cook the other side for at least a minute for a small fillet, or 3 to 5 minutes for a thicker fillet.

Finally, add a tablespoon of butter to the pan and swirl to melt. Tip the pan and use a spoon to baste the fish with the butter. Serve the fish immediately, with the crispy skin on top to prevent it from getting soggy.

Cooking time and temperature

The cooking time and temperature for pan-seared haddock depend on various factors, including the thickness of the fillets and your preferred doneness. Here is a step-by-step guide to help you achieve the perfect pan-seared haddock:

• Prepare your haddock fillets by patting them dry with paper towels. Removing any excess moisture is crucial for achieving a crispy skin.
• Season both sides of the fillets with salt and freshly ground black pepper. You can also add other seasonings, such as Greek seasoning or garlic powder, to enhance the flavour.
• Heat a heavy cast-iron or stainless-steel skillet over medium-high to high heat. It's essential that your pan is hot enough before adding the fish to ensure a proper sear.
• While the pan is heating up, scrape down the skin of the fillets with a butter knife to remove any remaining slime. This step ensures that the skin cooks evenly and crisps up nicely.
• Once the pan is hot, add a suitable cooking oil with a high smoke point, such as avocado oil, refined safflower oil, or grapeseed oil. You can also use clarified butter.
• Swirl the oil to coat the pan evenly, and then place the fillets into the pan, skin-side down. It's important to jiggle the pan gently to prevent the fish from sticking.
• Use a metal spatula or a bacon press to press down on each fillet for about 30 to 60 seconds. This step helps prevent the fish from curling and ensures even cooking.
• Continue cooking the fish undisturbed for at least one minute. The cooking time will depend on the thickness of your fillets and the type of fish. For example, a thicker fillet, like sturgeon, will take longer to cook than a smaller fillet of walleye or bass.
• For thicker fillets, you may need to cook the fish for up to 7 to 10 minutes on the skin side. You'll know it's time to flip when the fish has a solid ring of browned goodness around the sides.
• Flip the fillets carefully, using a metal spatula. If the fish is stuck to the pan, be patient and let it cook a little longer. It will release when the sear is perfect.
• Cook the other side of the fillets for an additional 2 to 5 minutes, depending on their thickness. For thinner fillets, there is no need to flip, as they will cook through on the first side.
• To add extra flavour, you can add a knob of butter to the pan and baste the fish with the melted butter. This step is optional but highly recommended.
• Serve the pan-seared haddock immediately. Unlike other proteins, seared fish doesn't benefit from resting after cooking.

Remember, the key to a perfect pan-seared haddock is to cook it at the right temperature and not disturb the fish too much during the cooking process. By following these steps, you'll achieve a crispy crust and moist, flaky fish.

Fish preparation

To prepare your haddock for pan-searing, start by patting the fillets dry with a paper towel. If your fillets have skin, use a butter knife to gently scrape away any excess moisture or slime from the skin. This step is important, as drying the fish ensures that the skin becomes crisp during cooking.

Next, season your fish. Sprinkle both sides of the fillets with salt and black pepper. You can also add other seasonings of your choice, such as garlic powder or greek seasoning.

Now, you're ready to start cooking! Heat a heavy non-stick or cast-iron skillet over medium to high heat. When the pan is hot, add your cooking oil of choice. Place the fillets in the pan, skin side down if they have skin. If the fillets curl upwards, use a flexible spatula to gently press them back down and hold for a few seconds to ensure even cooking.

Let the fish cook without disturbing it until the edges of the skin become golden brown and the edges of the fish flesh turn opaque. This should take around 3 to 5 minutes.

Once the fish is nicely browned on one side, carefully flip the fillets. You can now add a knob of butter to the pan if desired, which will add a rich flavour to your dish. Baste the fish with the melted butter using a spoon.

Continue cooking the fish until it is cooked through. This will take around 2 to 5 minutes, depending on the thickness of your fillets. You'll know your haddock is fully cooked when it flakes easily with a fork and appears opaque throughout.

Finally, transfer the fish to a plate and serve immediately. For an extra touch of flavour, squeeze some fresh lemon over the fish before serving. Enjoy your perfectly pan-seared haddock!

Serving suggestions

Pan-seared haddock is a versatile dish that can be served in a variety of ways. Here are some ideas to get you started:

• Roasted vegetables: This is a great option if you're looking for a healthy and tasty side dish. Simply roast some vegetables of your choice, such as broccoli, carrots, cabbage, and red bell pepper, and serve them alongside the haddock. You can also add some minced garlic, lemon zest, and freshly squeezed lemon juice to the vegetables for extra flavour.
• Lemon-butter sauce: For a rich and tangy flavour, try serving your pan-seared haddock with a lemon-butter sauce. Simply add some butter, lemon juice, and capers to the pan after cooking the fish, and spoon the sauce over the fillets before serving. You can also garnish the dish with some chopped parsley and a lemon slice.
• Garlic: If you're a garlic lover, try sautéing some thinly sliced garlic cloves in olive oil until they're golden and fragrant. Remove the garlic from the pan, cook the haddock, and then serve the fillets topped with the cooked garlic.
• Potatoes: If you're looking for a heartier meal, consider adding some roasted potatoes to your dish. Simply toss some potatoes in olive oil, season them with salt and pepper, and roast them in the oven until they're crispy and golden.
• Salad: For a lighter option, serve your pan-seared haddock with a fresh salad. A haricot vert salad, in particular, would pair well with the fish.
• Rice: Rice is always a great side dish to serve with fish. You can keep it simple with plain white rice, or try something more flavourful like a rice pilaf or fried rice.
• Vegetable broth: For a simple and healthy option, you can serve your pan-seared haddock with a splash of vegetable broth. This adds a bit of extra flavour to the dish without overwhelming the delicate taste of the fish.

Frequently asked questions