Pan-Seared Fish: Crispy, Tender Perfection

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's so easy to do that you can simply prepare the fish yourself at home.

The technique works on any thick fillet or fish steak. The only fish that don't respond well to searing are those with lots of bones, very small fish, or very thin fillets.

To pan-sear fish, you'll need a metal spatula and a cast-iron skillet. First, season the fish by sprinkling both sides with salt and letting it sit for 20-30 minutes. Heat a cast-iron skillet or steel pan over high heat and add oil. Use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture, then pat the fish dry with a paper towel.

Place the fish fillets skin side down and jiggle the pan to prevent sticking. Reduce the heat to medium-high and use a metal spatula to press down on the fillets for 30-60 seconds. Leave the fish undisturbed for another minute or so, depending on the type of fish. You'll want the fish to spend 2/3 of the cooking time on the skin side.

Flip the fish if needed. Thicker fillets will need to be flipped, while thinner fillets can be cooked without flipping by spooning hot oil over the top. Once flipped, cook for another minute or so. Typically, you can turn off the heat and let the residual heat finish cooking the fish.

Finally, add a tablespoon of butter or your preferred finishing oil to the pan and baste the fish. Serve immediately with the skin side facing up.

Choosing the right fish fillet

Freshness

It is always best to source your fish locally if possible. Look for fillets with a mild smell as a strong "fishy" odour indicates that the fish is not fresh. Fresh fish is preferable, but frozen and defrosted fish is also a common option.

Thickness

The thickness of the fillet will impact the cooking time and method. Thin fillets like tilapia or sole are more prone to breaking when flipped and have shorter cooking times, while thicker fillets like halibut, sea bass, or cod are sturdier and will hold together better. Fish steaks like swordfish or salmon require much longer cooking times, typically 8-10 minutes per inch of thickness.

Skin

Whether you choose to cook your fish with the skin on or remove it is a matter of personal preference. Leaving the skin on can add flavour and crispiness to the dish. Some types of fish, such as triggerfish, sturgeon, or swordfish, have thick or rubbery skin that may not be ideal for pan-searing, while others, like mackerel, have very thin skin. Bass, perch, salmon, flounder, snapper, and rock cod are examples of fish with skin that crisps nicely when cooked properly.

Type of Fish

Almost any type of fish can be pan-seared, but some respond better to this cooking method than others. Fish with lots of bones, such as shad, very small fish like sardines, or very thin fillets like sole, may not be the best choices as they can be more challenging to cook evenly and are more fragile. Thicker, meaty fillets or steaks of white fish like halibut, cod, striped bass, or swordfish are good options for pan-searing.

Skin on or skin off?

When it comes to pan-searing fish, you have the option of keeping the skin on or removing it. Here are some things to consider when making your decision:

Skin-On Fish:

• Most fish have very tasty skin if cooked properly.
• For fish with thicker skin, such as triggerfish, sturgeon, or swordfish, it is recommended to remove the skin as it can be tough and rubbery.
• On the other hand, fish like bass, perch, salmon, flounder, snapper, or rock cod have excellent skin that crisps nicely when cooked.
• Be sure to scale the fish or have your fishmonger do it.
• Cooking the fish with the skin on adds a bit of extra fat, which can lend a lot of flavour to the dish.
• If you choose to cook with the skin on, sear the fish skin-side down first.
• To get crispy skin, dry the skin thoroughly before cooking. Use a butter knife to gently scrape away any moisture, then pat the fish dry with paper towels.
• When cooking skin-on fish, be careful not to overcook it, as this can ruin the crispiness of the skin.
• When serving, present the crispy skin side up to avoid exposing it to moisture.

Skin-Off Fish:

• Some people prefer to remove the skin because they don't enjoy eating it or because the type of fish they are cooking has skin that is less desirable in texture or taste.
• If you choose to remove the skin, use a sharp knife to carefully separate it from the fillet before cooking.
• For skinless fish, sear the side where the skin used to be first.
• Skinless fish can be more delicate and prone to breaking when flipped, so be gentle when handling it.

Ultimately, the decision to cook your fish with the skin on or off is a matter of personal preference and the type of fish you are working with. Both options can result in a delicious, well-seared fish if prepared properly.

Best types of oil for searing

When pan-searing fish, it's important to use an oil with a high smoke point, which is the maximum temperature the oil can withstand before burning. Using an oil with a low smoke point will cause it to burn and may ruin the flavour of your dish.

Oils with a high smoke point include avocado oil, grapeseed oil, vegetable oil, canola oil, safflower oil, peanut oil, sunflower oil, and soy oils. Of these, avocado oil has the highest smoke point, but it can be expensive. More affordable alternatives include canola, corn, and vegetable oil. If you want to use olive oil, make sure it is light or refined olive oil, as extra virgin olive oil has a low smoke point. If you want to use butter, you can use clarified butter, which has a very high smoke point.

When pan-searing, you want to use just enough oil to coat the bottom of the pan. This will prevent the fish from sticking without adding so much oil that it ends up frying.

Step-by-step guide to pan-searing

Choosing your fish

First, you need to select your fish. Pan-searing works best with thick fillets of fish, such as tuna, catfish, grouper, mahi-mahi, sea bass, and more. It is not recommended for very small fish, such as sardines, or those with thin fillets, like sole. Fish with a lot of bones, like shad, are also not ideal for pan-searing.

Skin on or skin off?

Now, you need to decide whether to cook your fish with the skin on or off. Many types of fish have delicious skin when cooked properly, such as perch, walleye, and sauger. However, some fish have skin that is tough, thick, or leathery, like triggerfish, sturgeon, and swordfish. It ultimately comes down to personal preference. If you choose to cook your fish with the skin on, make sure to descale it, and sear it skin side first. If you prefer to remove the skin, do so carefully with a sharp knife before you start cooking.

Selecting your oil

For pan-searing, you will need to use two types of oil or fat. First, choose an oil with a very high smoke point, such as avocado oil or refined safflower oil, which have smoke points above 500°F. Other options include canola oil, rice bran oil, refined peanut oil, or clarified butter. Then, select a finishing oil or fat to add flavor. Butter is a popular choice, but you could also use toasted sesame oil or olive oil, depending on the flavor you want to achieve.

Preparing the fish

Take your fish out of the fridge 20-30 minutes before cooking and sprinkle both sides with salt. This will bring the fish to room temperature, ensuring even cooking. Use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture, then pat the entire fillet dry with paper towels.

Heating the pan

Place a cast-iron skillet or steel pan over high heat and let it get very hot. Do not use a non-stick pan, as these cannot handle high levels of heat.

Adding the oil

Pour about two tablespoons of your chosen high smoke point oil into the centre of the hot pan and swirl it around to coat the entire bottom. Let the oil get hot, but if it starts to smoke, remove the pan from the heat.

Placing the fish

Lay the fillet into the pan, skin side down (or the side where the skin used to be), and give the pan a firm jiggle to prevent the fish from sticking. Immediately reduce the heat to medium-high or medium if your fillet is thick. Use a metal spatula to press down on the fillet for 30-60 seconds.

Cooking the fish

Do not touch the fish, and let it cook undisturbed for at least a minute, and up to 7-10 minutes, depending on the type of fish. The key is to let 2/3 of the cooking occur on the skin side, which will crisp the skin. Thicker fillets will need a longer cooking time and lower heat.

To flip or not to flip?

For thinner fillets, you may not need to flip the fish at all. Instead, constantly spoon the hot oil over the top until the meat turns opaque. For thicker fillets, keep an eye on the edge of the fish where it meets the pan. You will see the colour change as it cooks. When there is a solid ring of golden colour around the outside, it's time to flip. Give the pan a firm shake, and if your fish moves, it's ready to be flipped using a metal spatula.

Finishing cooking

Once flipped, cook the fish for another minute or so. Typically, you can then turn off the heat and let the residual heat finish cooking the fish.

Basting

Add a tablespoon of butter or your chosen finishing oil to the pan and swirl it around to melt it quickly. Tilt the pan and use a spoon to baste the butter or oil over the top of the fish.

Serving

Serve the fish immediately, with the skin side facing up. Unlike other types of meat, seared fish is best when served right away.

Tips for pan-searing

• For the best results, choose a thick fillet of fish such as tuna, catfish, grouper, mahi-mahi, sea bass, or salmon. Smaller fish with lots of bones, like sardines, or those with very thin fillets, like sole, are not ideal for pan-searing.
• If you're keeping the skin on, be sure to descale the fish or ask your fishmonger to do it. Good options for pan-searing with the skin on include perch, walleye, sauger, snapper, flounder, bass, salmon, and rock cod.
• If you're removing the skin, make sure to do so carefully with a sharp knife before you start cooking.
• For the best flavour, season the fish with salt and pepper and let it come to room temperature for 20-30 minutes before cooking.
• Use two types of oil or fat for searing: first, an oil with a high smoke point, like avocado or safflower oil, then finish with butter or a flavourful oil for taste.
• Use a cast iron or steel pan rather than a non-stick pan, as these can't handle high heat.
• When the pan is hot, add the oil and swirl it around to coat the bottom. If the oil starts to smoke, remove it from the heat.
• Place the fillets skin-side down (or the side where the skin used to be) and jiggle the pan to prevent sticking.
• Reduce the heat to medium-high or medium and use a spatula to press down on each fillet for 30-60 seconds to ensure even cooking and browning.
• Leave the fish undisturbed for at least a minute, and up to 7-10 minutes, depending on the type and thickness of the fillet.
• For thicker fillets, you'll know it's time to flip when you see a solid ring of browned goodness around the sides. Give the pan a shake, and if the fillet moves, it's ready to be flipped.
• For thinner fillets, you may not need to flip at all. Simply spoon the hot oil over the top until the meat turns opaque.
• Once cooked, serve immediately. Unlike other meats, seared fish doesn't benefit from resting time.

With these tips in mind, you're well on your way to perfectly pan-seared fish!

Frequently asked questions