Pan-Seared Whitefish: Olive Oil Perfection In Under 10 Minutes

Pan-searing is a great way to cook whitefish, giving it a crispy, golden crust and a tender, juicy inside. It's a simple and straightforward method that only takes a few minutes to prepare and cook. Whitefish is a mild-flavoured, flaky, and usually inexpensive fish that can be pan-fried, roasted, deep-fried, steamed, or poached. When pan-searing, it's best to use a neutral oil with a high smoke point, such as canola or grape-seed, rather than olive oil, as it has a lower smoke point and can smoke during cooking. To pan-sear whitefish, first, pat the fish dry and season with salt and pepper. Heat a large skillet over medium-high heat and add the oil. Place the fish fillets, skin-side down, in the pan and press down gently to prevent curling. Sear for about 3 minutes, until the skin is golden and releases easily from the pan. Carefully flip the fish, add butter, lemon juice, and capers, and continue cooking for about another minute, basting the fish with the melted butter. Serve with a garnish of herbs and lemon wedges on the side.

Choosing the right fillet

When choosing the right fillet for pan-searing with olive oil, there are several factors to consider.

Firstly, it is important to understand what is meant by "white fish". White fish is a generic term for mildly flavoured fish with white flesh. They are typically lean, with a delicate taste and texture. Popular types of white fish include tilapia, cod, bass, grouper, haddock, catfish, and snapper. These fish are versatile and can be cooked in a variety of ways, including pan-frying, roasting, deep-frying, steaming, or poaching.

When selecting a fillet, consider the thickness of the fish. The thickness will impact the cooking time, so if a recipe specifies a certain thickness, try to choose a fillet that matches that. If you are unable to find the specified thickness, you can ask your fishmonger for advice.

Freshness is also key. Fish is highly perishable, so it is important to select the freshest option available. Ask the fishmonger for advice if you are unsure, or give the fillets a quick sniff—choosing the one that smells the least fishy.

Sustainability is another important consideration when choosing any seafood. Check resources like Seafood Watch to ensure that the fish you are purchasing is sustainable.

Finally, personal preference plays a role. Some people prefer skin-on fillets, as the skin can add texture and flavour to the dish. Others may prefer skinless fillets. If you are unsure, ask your fishmonger for advice, as they can provide guidance based on your specific needs and preferences.

Preparing the fish

Selecting the Fish:

When choosing your whitefish, look for fillets with a mild smell. Freshness is ideal, but frozen and defrosted fish are also good options. Avoid fish with a strong "fishy" odour, as this indicates it is not fresh. Consider the cooking time and texture you prefer—thicker fillets like halibut or cod are sturdier, while thinner fillets like tilapia are more delicate and require less cooking time.

Removing the Skin:

The decision to remove the skin is a matter of personal preference. Leaving the skin on adds flavour and texture, and it is recommended to sear the fish skin-side first. If you choose to remove the skin, use a sharp knife to do so carefully before proceeding to the next steps.

Seasoning and Marinating:

Pat the fish dry with paper towels. Season both sides of the fillets with salt and pepper, or other desired seasonings. If you wish to marinate the fish, do so for no longer than 15 minutes. Fish are more sensitive to acidity than other proteins, so prolonged marinating can break down the texture.

Cooking Instructions:

Use a heavy skillet, preferably cast iron or stainless steel, and heat it over medium-high heat. Add olive oil or another high smoke point oil, such as avocado or refined safflower oil, to the pan. Heat the oil until it is shimmering, then carefully place the fish fillets into the pan, skin-side down. Press the fillets gently for a few seconds to prevent curling. Sear until the skin is golden and releases easily from the pan, typically for about 3 minutes.

For the next step, carefully flip the fish using a spatula. You can now add additional ingredients like butter, lemon juice, or capers to the pan for extra flavour. Continue cooking, using a spoon to baste the fish with the melted butter and other ingredients. The total cooking time will depend on the thickness of your fillets, but it usually takes about an additional minute for the fish to cook through.

Heating the oil

Choosing the Right Oil

Firstly, it's important to select an oil with a high smoke point, such as avocado oil, refined safflower oil, canola oil, grape-seed oil, rice bran oil, refined peanut oil, or refined sunflower oil. These oils can withstand high temperatures without smoking.

Heating the Pan

Before adding the oil, heat a large skillet or pan over medium-high to high heat. If you're using a cast-iron pan, heat it until it's roaring hot. This step ensures the pan reaches the desired temperature for searing.

Adding and Heating the Oil

Now, add the chosen oil to the hot pan. Swirl the oil to coat the entire cooking surface evenly. At this stage, you want the oil to heat up but not smoke. If the oil starts to smoke, remove the pan from the heat temporarily until it stops.

Testing the Oil Temperature

To determine if the oil is at the right temperature for searing, there are a couple of methods you can use:

• Visual Inspection: Look for wave-like ripples forming at the bottom of the pan. This indicates that the oil has reached the ideal temperature.
• Flour Test: Throw a pinch of flour into the pan. If the flour starts to bubble, the oil is ready.
• Wooden Spoon Test: Dip the end of a wooden spoon into the oil. If it starts to bubble, the temperature is correct.

Maintaining the Temperature

Once the oil has reached the desired temperature, it's crucial to maintain the heat. Adjust the heat source to medium-high or medium, aiming for a sizzling bacon sound. This temperature range is ideal for searing without smoking the oil.

Cooking the fish

• Before you start cooking, pat the fish dry with a paper towel and season with salt and pepper.
• Heat a large skillet over medium-high heat and add olive oil. Heat the oil until it is hot but not smoking.
• Place the fish fillets into the pan, skin-side down. Press down gently on the fillets for a few seconds to prevent the skin from curling. Sear for around 3 minutes, until the skin is golden and releases easily from the pan.
• Carefully flip the fish using a spatula. Add butter, lemon juice, and capers to the pan, if desired. Continue cooking, tilting the pan so that the butter pools at the side, and use a spoon to baste the fish.
• Cook the fish until it is opaque and flakes easily with a fork. This should take around 3–5 minutes for thicker fillets, and less time for thinner fillets.
• Serve the fish with lemon wedges on the side.

Tips

• If you are using a non-stick pan, be aware that some non-stick coatings should not be heated above medium or medium-high heat. Check the instructions for your cookware.
• If your fish is sticking to the pan, it is not yet done. Leave it to cook for a little longer before trying to flip it again.
• To prevent the fish from sticking, ensure that it is completely dry before adding it to the pan.
• If you are cooking a large amount of fish, cook it in batches to avoid overcrowding the pan, which can cause the oil to become too hot and burn.

Serving suggestions

White fish is a versatile dish that can be served in a variety of ways. Here are some ideas for serving pan-seared white fish with olive oil:

• Rice or grains: White fish pairs well with rice or other grains such as quinoa or bulgur. The herb butter sauce from the pan can be drizzled over the rice, adding extra flavour to the dish.
• Roasted vegetables: Try serving the fish with roasted vegetables such as honey-glazed carrots or creamed spinach.
• Potatoes: Crispy smashed fried potatoes or roasted potatoes are a great side dish for white fish.
• Salad: A fresh salad such as a Greek salad or a black-eyed pea salad can complement the fish.
• Bread: For a simple option, serve the fish with crusty bread to soak up the sauce.
• Appetizer: White fish can be served as an appetizer on rye crackers or pumpernickel bread, garnished with fresh dill.
• Sandwich: Create a bagel sandwich with cream cheese, lox, thinly sliced onion, and white fish.
• Soup: For a warming meal, pair the fish with a bowl of deli-style soup such as split pea or mushroom barley soup.
• Vegetables: White fish can be wrapped in cabbage leaves and garnished with fresh cilantro leaves. This method helps to mask any lingering fishy smells in the kitchen.
• Salsa: For a street food-inspired dish, serve the fish with a salsa made from tomatoes, onions, and herbs.

Frequently asked questions