Pan-Seared White Fish Perfection

Pan-seared white fish is a quick and easy dish that can be made with a variety of mild and flaky white-colored fish, such as tilapia, cod, halibut, snapper, bass, grouper, or haddock. The key to this recipe is to cook the thin fillets quickly at a high heat, creating a golden crust without leaving a lingering fishy smell. The fish is typically seasoned with salt and pepper, cooked skin-side down in a pan with oil, and then flipped and basted with butter, lemon juice, and herbs until cooked through. This simple dish can be paired with a variety of sides and sauces to create a healthy and impressive meal.

Characteristics of Pan-Seared White Fish

Choosing the right pan

Pan Material

The type of material your pan is made of is crucial when searing fish. Stainless steel pans are highly recommended as they allow your fish to get a crisp exterior while also minimising the chances of sticking. While non-stick pans are convenient for cleaning, they may not deliver the same level of crispness to your fish. Cast iron pans are another option, but keep in mind that they cannot be used over high heat, which is typically required for pan-searing.

Pan Size

The size of the pan is another important factor. A pan that is too small will not accommodate your fish properly, while a pan that is too large will be cumbersome and difficult to handle. The sweet spot for most searing needs is typically a pan with a diameter of 9 to 12 inches. This size range gives you ample space to sear your fish without being too bulky.

Non-Stick Properties

When selecting a stainless steel pan, consider whether it has non-stick properties. Some stainless steel pans are non-stick, which can be helpful for easier cleaning. However, if your pan doesn't have this feature, it's good to be aware of how to prevent food from sticking and the best practices for cleaning.

Budget

Pans can vary significantly in price, from affordable options to high-end, premium models. It's essential to choose a pan that fits within your budget. You can find decent pans at reasonable prices, but keep in mind that investing in a higher-quality pan can offer better performance and durability.

Additional Features

Look for features that will make your pan-searing experience more convenient and efficient. For example, some pans come with lids, which can be useful if you need to finish cooking your fish in the oven. Additionally, consider the handle design—look for stay-cool handles that won't get too hot during cooking. Also, check if the pan is oven-safe and, if so, what the maximum temperature it can withstand.

In summary, when choosing the right pan for pan-searing white fish, opt for a stainless steel pan with a diameter of 9 to 12 inches. Consider non-stick properties, budget, and additional features like lids and oven-safe capabilities. By selecting the right pan, you'll be well on your way to creating delicious, perfectly seared white fish.

Selecting the best oil

When pan-searing white fish, selecting the right oil is crucial to achieving the desired flavour and texture. Here are some factors to consider when choosing the best oil for the task:

Smoke Point

The smoke point of an oil refers to the temperature at which it starts to break down and become unusable. When pan-frying, it is essential to choose an oil with a high smoke point to withstand the high cooking temperatures without turning acrid. Avocado oil has the highest smoke point but can be expensive. More affordable alternatives include canola, corn, vegetable, and peanut oil.

Flavour

White fish has a delicate flavour, so it is essential to select an oil with a neutral flavour that will not overpower the taste of the fish. Oils such as canola, peanut, cottonseed, and coconut have neutral flavours and are suitable for frying white fish.

Health Benefits

If you are looking for a healthier option, coconut oil is a good choice for deep-frying as it has a neutral taste and is the healthiest option among the frying oils. It is rich in omega-3 and omega-6 fatty acids, making it a comparatively healthier choice.

Allergens

When cooking for guests, it is important to consider potential allergens in the ingredients used. Peanut oil, for example, contains one of the major food allergens, limiting the number of people who can consume dishes cooked with it.

Cost

Cost is also an essential factor when selecting an oil for pan-searing white fish. Oils such as avocado and coconut can be more expensive, while canola, vegetable, and peanut oils are more affordable options.

In summary, when selecting the best oil for pan-searing white fish, consider smoke point, flavour, health benefits, allergens, and cost. Canola oil is a popular choice due to its neutral flavour, high smoke point, and affordability. However, other oils such as peanut, cottonseed, and coconut can also be suitable, depending on your specific needs and preferences.

Preparing the fish

First, take your fish out of the fridge 20 minutes before cooking and sprinkle a little salt on both sides. If you're using a very thick piece of fish, like swordfish, let it rest at room temperature for 30 minutes.

When you're ready to start cooking, set a cast-iron or steel pan (don't use non-stick) over high heat until it's very hot. While the pan is heating up, take a butter knife and scrape down the skin of the fish fillet to remove any excess moisture. If your fish doesn't have skin, skip this step. Either way, pat the whole fish fillet dry with a paper towel—this step is critical to ensuring the skin gets crispy, not soggy.

Now it's time to add the oil to the centre of the hot pan. Swirl it around to coat the pan and let it get hot. If it starts to smoke, take the pan off the heat until it stops.

Place the fish fillets in the pan, skin side down if they have skin. If there is no skin, lay the fillets down on the side the skin used to be on. The moment the fillets hit the pan, jiggle the pan so the fish doesn't stick. This is a crucial step!

Turn the heat down to medium-high; medium if the fillets are thick. 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 helps the skin side brown evenly.

Let the fish cook undisturbed for at least a minute, and possibly as long as 7 to 10 minutes, depending on the type and thickness of your fillets. The key here is to let 2/3 of the cooking occur on the skin side, which is what crisps the skin. Thicker fillets will take longer to cook and require lower heat.

When to turn your fish? It depends on the thickness of the fillets. Normal-sized fillets, like walleye, small bass, or Pacific rockfish, can be cooked through without turning. You can cook the exposed side of the fish by constantly spooning the hot oil over it until the meat turns opaque.

For thick cuts, like salmon, swordfish, or tuna, look at the side of the fish where it meets the pan. When you see a solid ring of browned goodness around the sides, it's time to turn. A good test is to shake the pan—if the fillet moves, you can flip it. Use a metal spatula to flip thick fillets, which will need to be cooked for another 3 to 5 minutes on the other side. Thinner fillets can be removed from the pan and served without flipping.

Once you've flipped your thick fillets, add a tablespoon of butter to the pan and swirl it so it melts quickly. Tip the pan and use a spoon to baste the fish with the butter.

When the fish is done, serve it immediately. Unlike other meats, seared fish doesn't benefit from resting. And don't forget—that crispy, yummy skin goes on top!

Cooking the fish

To cook the fish, you'll first want to heat a heavy 10-inch nonstick or cast-iron skillet over high heat. When the pan is hot, add your oil of choice—a neutral oil with a high smoke point, like canola or grapeseed, is best.

Next, place your fillets in the pan, skin side down, and gently press down with a spatula for about 20 seconds to prevent curling. Lower the heat to medium and let the fish sizzle until it is golden and caramelized around the edges, which should take about 2 to 4 minutes.

Once the fish is golden, carefully flip the fillets and add butter and thyme to the pan. Tilt the pan slightly to let the melted butter pool at one end, and use a spoon to baste the fish with the pooled butter. Continue basting until the fish is golden all over and cooked through, which should take an additional 45 to 90 seconds, depending on the thickness of your fillets.

Finally, serve your pan-seared white fish immediately. It pairs well with lemon wedges, chopped herbs, and a chilled, dry white wine.

Serving suggestions

Pan-seared white fish is a versatile dish that can be served with a variety of sides to create a balanced and impressive meal. Here are some ideas for serving suggestions:

• Rice: White fish can be served over a bed of simple white rice or rice pilaf. The rice absorbs the herb butter sauce, adding extra flavour to the dish.
• Grains: Try serving the fish with another grain such as quinoa or bulgur, which adds a nutty flavour that complements the mild taste of the fish.
• Potatoes: Roasted potatoes, such as crispy smashed fried potatoes, are a great pairing with pan-seared white fish.
• Vegetables: To round out the meal, include a vegetable side dish. Some suggestions include honey-glazed roasted carrots, sautéed spinach, or creamed spinach.
• Salad: A vibrant pea salad or a vegetable quinoa salad can complement the fish.
• Wine: A chilled, dry white wine is a classic pairing with white fish.

For a more indulgent dish, you can also serve the fish with a simple lemon butter sauce made in the pan, using the juices from the fish and adding butter, lemon, and herbs.

Frequently asked questions