Searing Fish: Pan Perfection

Pan-searing is a classic restaurant cooking method that gives fish a crispy exterior and a juicy, tender interior. It's a simple and straightforward technique that only requires a pan and a stove, and it's one of the fastest ways to cook seafood.

You can pan-sear almost any thick fillet of fish, including tuna, catfish, grouper, mahi-mahi, sea bass, salmon, and more. The only types of fish that don't respond well to searing are those with lots of bones, like shad, very small fish like sardines, or very thin fillets like sole.

When it comes to choosing between skin-on or skinless fish, it's a matter of personal preference. Some people enjoy the crispy texture and extra flavour that fish skin adds when cooked properly. However, certain types of fish have skin that is too thick or rubbery to be enjoyable. If you choose to cook your fish with the skin on, make sure to descale it first, and always sear the skin side first.

To achieve the perfect pan-seared fish, follow these steps:

- Take your fish out of the fridge 20-30 minutes before cooking and season both sides with salt.

- Use a cast-iron skillet or steel pan and heat it on high until it's very hot.

- If your fish has skin, use a butter knife to gently scrape down the skin side to remove any excess moisture, then pat the entire fillet dry with paper towels.

- Add your preferred oil to the pan and swirl it around to coat the bottom. Good options for oil include avocado oil or refined safflower oil, which have high smoke points.

- Place the fillet into the pan with the 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 if your fillet is thick.

- Use a metal spatula to press down on the fillet for 30-60 seconds to ensure even browning.

- Let the fish cook undisturbed for at least a minute, and up to 7-10 minutes, depending on the type of fish. Thicker fillets will require longer cooking times and lower heat.

- For skin-on fillets, cook until about 2/3 of the way through, then flip and continue cooking. For skinless fillets, you may not need to flip at all and can cook by spooning the hot oil over the fish until it turns opaque.

- Once your fish is cooked to your desired level of doneness, add a tablespoon of butter or your preferred finishing oil to the pan and baste the fish with it.

- Serve immediately, with the crispy skin side facing up if applicable.

Choosing the right fillet

Freshness

Look for fillets with a mild smell. Fresh fish is always preferable, but frozen and defrosted are also common options. Avoid fish with a strong "fishy" or ocean smell, as this indicates that it is not fresh.

Thickness

Fish fillets come in various thicknesses, which will affect the cooking time and method. Thin fillets like tilapia or sole require less cooking time and are more prone to breaking when flipped. Thicker fillets, such as halibut, sea bass, or cod, are sturdier and will hold together better. Fish steaks, such as swordfish or salmon, require much longer cooking times, typically 8-10 minutes per inch of thickness.

Skin

Whether to cook the fish with the skin on is a matter of personal preference. Leaving the skin on can add flavour and texture, but some people prefer to remove it. If you choose to cook with the skin on, sear it first. If you prefer to remove the skin, use a sharp knife to do so carefully before cooking.

Source

If you live near the water, consider sourcing your fish locally for the freshest option. Otherwise, you can purchase fish from the fish counter at your local grocery store.

Skin on or skin off?

Whether you choose to keep the skin on or off when searing fish depends on your personal preference. Leaving the skin on can add flavour and texture to your dish, but some people prefer to remove it.

Skin On

If you choose to keep the skin on, it's important to prepare it properly before cooking. Firstly, make sure the fish has been scaled. You can do this yourself or ask your fishmonger to do it. Next, dry the skin thoroughly with a paper towel. You can also use a butter knife to gently scrape away any excess moisture from the skin.

When you're ready to cook, place the fish skin-side down in the hot pan. The skin will crisp up nicely and help insulate the flesh, keeping it moist. It's important to note that the skin may stick to the pan, so be patient and let it cook until the sear is perfect before trying to flip the fish.

Skin Off

If you prefer to remove the skin, you can do so carefully with a sharp knife before cooking. Simply sear the side the skin used to be on first, following the same instructions as above.

Tips for Crispy Skin

• Choose a cast iron or carbon steel pan over non-stick.
• Use an oil with a high smoke point, like avocado or refined safflower oil.
• Get the oil very hot before adding the fish.
• Test the oil temperature by dragging the fish across the surface of the pan. If it's hot enough, the fish should glide across smoothly.
• Press the fish flat with a slotted spatula to prevent curling.
• Manage the heat by reducing the temperature to a moderate level after the fish has been added to the pan.
• Don't flip the fish too soon—let it cook undisturbed for at least a minute, or up to 7-10 minutes for thicker fillets.

Marinating your fish

It is recommended that you marinate fish for no longer than 30 minutes to one hour. This is because, unlike meat, fish marinades do not require a long time to infuse the fish with flavour. You can, therefore, create an elegant, flavourful meal at short notice.

When marinating your fish, place it in a large, resealable plastic bag. Squeeze out as much air as possible before sealing. Turn the bag occasionally to keep the marinade evenly distributed. Marinate in the refrigerator.

If you are using a citrus-based marinade, do not leave the fish in the marinade for more than 10 to 15 minutes. If you are using salt, season the fish with salt and pepper just before adding the marinade. Salting the fish too early can dry it out.

• Olive oil, lemon and herbs: Combine 1/2 cup olive oil, 2 tablespoons of fresh lemon juice and fresh herbs such as cilantro, basil, rosemary or thyme. Brush the marinade on the fish and let it sit for about 5 minutes before cooking.
• Mustard and maple syrup: Mix together 1/2 cup maple syrup and 4 tablespoons of whole-grain mustard. Adjust each ingredient to find a balance that suits your palate, then spread over the fish. Leave for 5 minutes or cook immediately. Finish with fresh herbs such as chopped dill or cilantro.
• Orange, honey and ginger: Combine 1/2 cup of fresh-squeezed orange juice with 2 tablespoons of honey, 2 tablespoons of fresh lime juice, 2 tablespoons of soy sauce, 1 minced garlic clove and 1 teaspoon of minced fresh ginger. Coat the fish with the marinade 5 to 10 minutes before cooking.
• Coconut and lime: Combine 1 cup of coconut milk, 2 tablespoons of lime juice, 1 1/2 tablespoons of soy sauce, 1/2 tablespoon of fish sauce and 1/2 a thinly sliced Thai Bird's Eye chilli (optional). Place the fish fillets in the bowl about 15 minutes before cooking, coating them with the marinade and turning over halfway.
• Miso and ginger: Combine 1/3 cup of white miso paste, 1/4 cup of mirin, 1/4 cup of sake, 1/2 tablespoon of minced fresh ginger and 2 tablespoons of soy sauce. Adjust the flavour as necessary, adding more sugar or ginger if desired. Brush on the fish and bake, watching carefully to ensure the top does not burn. This marinade should be added to the fish at least 30 minutes prior to cooking.

The best oils for searing

When searing fish, it's important to use an oil with a high smoke point—the maximum temperature an oil can withstand before it starts to burn. Using an oil with a low smoke point risks imparting an unwanted burnt taste to your fish.

Some of the best oils for searing fish are:

• Avocado oil: With a smoke point of 520°F, avocado oil is one of the best choices for searing fish. It is, however, one of the more expensive options.
• Canola oil: Canola oil is a very light, affordable, and neutral-tasting oil. It has a smoke point of 400°F and is readily available in grocery stores.
• Safflower oil: Safflower oil is a great option for searing fish due to its high smoke point of 510°F and neutral flavour. However, it is important to ensure you use refined safflower oil, as unrefined safflower oil has a much lower smoke point.
• Vegetable oil: Vegetable oil is a blend of refined oils and is a popular choice for searing fish due to its affordability, neutral flavour, and smoke point of around 400°F.
• Grapeseed oil: With a smoke point of 420°F, grapeseed oil is a mild-tasting and natural alternative to other refined oils. It is, however, one of the more expensive options.
• Light or refined olive oil: Refined olive oil has a more subtle taste than virgin olive oil and a higher smoke point. It is also cheaper than virgin olive oil but more expensive than other popular cooking oils.

Cooking time and temperature

The cooking time and temperature for searing fish depend on the type of fish and the thickness of the fillet. Fish fillets can be categorised as thin, thick, or fish steaks.

Thin fillets, such as tilapia or sole, require a shorter cooking time and tend to break more easily when flipped. Thick fillets, like halibut, sea bass, or cod, are sturdier and can be cooked for longer. Fish steaks, such as swordfish or salmon, require the longest cooking time—about 8 to 10 minutes per inch of thickness.

For thin fillets, heat a heavy skillet on high heat and add oil. Lay the fillets carefully into the hot oil and cook for about 2/3 of the total cooking time on the first side. Then, flip and cook until done. The total cooking time for thin fillets is usually around 7 to 10 minutes.

For thick fillets and fish steaks, the process is similar, but the cooking time is longer. After heating the pan and adding oil, place the fish fillets skin-side down (if there is no skin, place the side where the skin used to be down). Jiggle the pan to prevent sticking and press down on each fillet for 30 to 60 seconds using a bacon press or metal spatula.

For thick fillets, cook undisturbed for at least a minute, and up to 7 to 10 minutes, depending on the type of fish. The thicker the fillet, the longer the cooking time and the lower the heat. For fish steaks, cook undisturbed for at least a minute, and then flip when you see a solid ring of browned goodness around the sides.

The final cooking time after flipping varies depending on the thickness of the fish. For thin fillets, there is usually no need to flip, and the total cooking time is around 7 to 10 minutes. For thick fillets, cook the other side for an additional 3 to 5 minutes. For fish steaks, cook for another 2 to 3 minutes or until the desired internal temperature is achieved.

It's important to note that the cooking times provided are approximate and can vary depending on the specific type of fish and the thickness of the fillet. Adjustments may be needed based on your particular situation.

Frequently asked questions