Butter Or Oil: Which Is The Best For Pan-Seared Fish?

Pan-searing is a classic restaurant method of cooking fish. It involves pouring oil into a hot pan and cooking the fish over high heat. The type of oil used for pan-searing fish is important as it can elevate the food's flavour and alter the way the fish cooks. Avocado oil has the highest smoke point, but it can be expensive. More affordable alternatives include canola, corn, vegetable, and olive oil.

Use a cast-iron skillet

To pan-sear fish, a well-seasoned cast-iron skillet is highly recommended. Start by heating the pan on high and adding a little olive oil. If your fish has skin, place it skin-side down first. You can pre-score the skin to prevent curling, or you can gently press down on the fish with a spatula.

For skinless fish, simply place the fillets in the pan and jiggle it so they don't stick. Use a bacon press or a metal spatula to press down on each fillet for 30 to 60 seconds. For fish with skin, press down gently with a spatula for about 20 seconds to prevent curling.

Once the fish is in the pan, lower the heat to medium and let it sizzle. For skinless fish, you can baste the exposed side with hot oil by tilting the pan slightly. Continue basting until the fish turns opaque, which should take about 30 seconds to 1 minute for thicker fillets.

Let the fish cook undisturbed until it releases from the pan. This usually takes around 4 to 6 minutes. For thicker cuts of fish, look for a solid ring of browned goodness around the sides before turning. Use a metal spatula to flip the fish, being prepared to scrape the skin off the bottom of the pan.

For skin-on fillets, carefully flip them over 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. Continue basting until the fish is golden all over and cooked through. This should take an additional 45 to 90 seconds, depending on the thickness of your fish.

Serve the fish immediately with chopped parsley and lemon wedges.

Heat the pan on high

To pan-sear fish, you'll want to heat your pan on high. Use a cast iron, steel, or non-stick skillet and place it on high heat until it is roaring hot. You can use a variety of oils, such as avocado, olive, canola, rice bran, refined peanut, or refined sunflower oil. Clarified butter or beef tallow also work well.

Once your pan is hot, add the oil and swirl it around to coat the pan. If your fish has skin, use a butter knife to scrape away any excess moisture. Either way, be sure to pat the fish dry with a paper towel.

Now you're ready to add the fish to the pan. If your fish has skin, place it skin-side down. If your fish doesn't have skin, place it with the side that previously had skin facing down. The moment the fish hits the pan, jiggle the pan so that it doesn't stick.

Turn the heat down to medium-high or medium if your fillet is thick. You want it to sound like sizzling bacon. Using a bacon press or a metal spatula, press down on each fillet for 30 to 60 seconds. This helps the skin side to brown evenly.

Use a high-smoke-point oil

When pan-searing fish, it's important to use an oil with a high smoke point to prevent the oil from burning and turning bitter. Oils with high smoke points include avocado oil, refined safflower oil, canola oil, rice bran oil, refined peanut oil, refined sunflower oil, and clarified butter.

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 to use light or refined olive oil, as extra virgin olive oil has one of the lowest smoke points.

When pan-searing fish, it's also important to use just a little oil and very high heat. This technique, known as pan-frying or sautéing, involves pouring a small amount of oil into a hot pan and quickly cooking the fish over high heat.

Using an oil with a high smoke point will ensure that your fish is properly seared without burning. It's also important to pat the fish dry before adding it to the pan and to preheat the pan before adding the oil.

Place the fish skin-side down first

When pan-searing fish, it is generally recommended to place the fish skin-side down first. This is because the skin side requires more cooking time to get it crispy, and placing it down first allows for 2/3 of the cooking to be done on this side.

To ensure the skin becomes crispy, it is important to dry the fish thoroughly before cooking. This can be done by patting it with a paper towel or leaving it uncovered in the fridge for an hour. This helps to remove any excess moisture, which can cause the skin to become soggy and unappetizing.

When cooking, place the fish fillets skin-side down in a hot pan with oil. Jiggle the pan to ensure the fish doesn't stick. Then, press down on each fillet for 30 to 60 seconds using a bacon press or a metal spatula. This helps to ensure even browning of the skin.

For thick fillets, you may need to cook the skin side for up to 10 minutes over medium heat. The key is to let the majority of the cooking occur on this side to achieve a crispy texture.

Once the skin is browned and crispy, you can flip the fish and cook the other side for a shorter amount of time. For thin fillets, you may not need to flip the fish at all and can simply spoon hot oil over the exposed side until it is cooked.

Don't flip the fish too early

When pan-searing fish, it is important not to flip the fish too early. This is because the fish will stick to the pan for 30 seconds to 1 minute and then free up as the heat sears it. If you try to move the fish too soon, it will tear apart.

To prevent the fish from sticking to the pan, you can jiggle the pan the moment the fillets hit the pan. You can also use a bacon press or a metal spatula to press down on each fillet for 30 to 60 seconds. This helps to prevent the fish from arching and ensures that the skin side browns evenly.

It is also important to let the fish cook undisturbed for at least a minute, and possibly up to 7 to 10 minutes, depending on the type of fish. For thicker fillets, it is recommended to cook the fish for a longer time and at a lower temperature.

A good test to see if the fish is ready to be flipped is to shake the pan. If the fillet moves, you can flip it. Use a metal spatula to flip the fish, and be prepared to scrape the skin off the bottom of the pan. If the fish is still stuck to the pan, it is not yet ready to be flipped, and you should let it continue cooking.

By following these steps and waiting until the fish is properly seared before flipping, you can help ensure that your fish turns out crispy and delicious.

Frequently asked questions