Pan-Seared Salmon: The Best Fish To Fry

Pan-searing is a classic restaurant method of cooking fish. It works on any thick fillet or fish steak. The best fish to pan-sear are those without lots of bones, such as salmon, tuna, catfish, snapper, mahi mahi, lingcod and seabass.

The technique is simple: heat oil in a pan, place the fillets skin-side down and sear until the skin is golden and releases from the pan. Flip and continue cooking, tilting the pan so the butter pools at the side. Use a spoon to baste the fish until it's cooked through.

The key to pan-searing fish is to use high temperatures to achieve a crispy yet moist texture.

Skin on or skin off?

When it comes to pan-searing fish, the question of whether to leave the skin on or take it off is a matter of personal preference, but there are some key considerations to keep in mind.

Most fish have tasty skin if it is cooked properly. Leaving the skin on can add flavour and texture to the dish, creating a crispy crust while keeping the meat moist and tender. However, some fish have skin that is too thick or rubbery to be enjoyable, such as triggerfish, sturgeon, or swordfish. Others, like mackerel, have skin that is too thin to get a good crisp. The best fish for pan-searing with the skin on include bass, perch, salmon, flounder, snapper, and rock cod.

If you do choose to leave the skin on, it is important to scale the fish properly and dry the skin thoroughly before cooking. This will help ensure that the skin crisps up nicely during the searing process.

On the other hand, some people prefer to remove the skin from fish before cooking. This is a matter of personal preference and can be a good option if you are serving guests who may not enjoy eating fish skin. If you choose to cook skinless fish, it is recommended to sear the side where the skin used to be first. This will help create a nice crust on the fish and prevent it from sticking to the pan.

Whether you choose to leave the skin on or take it off, it is important to follow proper techniques for pan-searing fish. This includes using a high-heat oil with a high smoke point, such as avocado or refined safflower oil, and cooking the fish at high temperatures to create a crispy exterior without overcooking the delicate meat.

In summary, the decision to leave the skin on or take it off when pan-searing fish is a matter of personal preference. Leaving the skin on can add flavour and texture, but proper preparation and cooking techniques are essential to ensure a delicious result.

What type of oil?

When pan-searing fish, it's important to consider the type of oil you use, as this can affect the flavour and texture of the final dish. Here are some tips on choosing the right oil for pan-searing fish:

Smoke Point

The smoke point of an oil is crucial when cooking at high temperatures. Oils with a low smoke point will burn and turn acrid, imparting an unpleasant taste to your fish. Oils with a high smoke point are better suited for pan-searing. Avocado oil has the highest smoke point, but it can be expensive. More affordable alternatives include canola oil, corn oil, vegetable oil, and safflower oil. Peanut oil and clarified butter (ghee) also have relatively high smoke points.

Flavour

When pan-searing, it is usually best to use a neutral-flavoured oil that will not mask the delicate flavour of the fish. Oils like canola, vegetable, and safflower oil are ideal for this. Peanut oil, while having a high smoke point, can add a slight nuttiness to your dish, which may or may not be desirable. Olive oil, especially extra virgin olive oil, can also impart flavour to your fish and help create a crispy crust. However, it has a lower smoke point, so it is not suitable for cooking at very high temperatures.

Amount of Oil

The amount of oil you use will depend on the type of fish and the cooking technique. For pan-searing, a little oil goes a long way. You want to use just enough to keep the fish moist and prevent it from sticking to the pan. Oily fish like salmon, trout, and tuna naturally have more fat, so they require less additional oil. When cooking delicate fillets, use oil sparingly to prevent the fish from falling apart.

Finishing Oil

While a neutral-flavoured oil with a high smoke point is ideal for the initial cooking process, you may want to add a finishing oil or fat to enhance the flavour of your dish. Butter, toasted sesame oil, or a high-quality olive oil can be drizzled over the cooked fish to add a final touch of flavour.

How to prevent sticking?

To prevent your fish from sticking to the pan, there are several steps you can take. Firstly, ensure your fish is dry by patting it with a paper towel to remove excess moisture. Moisture can cause the temperature of your pan to decrease and result in your fish steaming rather than searing.

Secondly, preheat your pan to a high temperature. A hot pan is key to preventing sticking. Use a cast iron or stainless steel pan and heat it to a medium-high heat. You can test if your pan is hot enough by adding a few drops of water – if they immediately boil and evaporate, your pan is ready.

Thirdly, use oil. Oil acts as a barrier between the fish and the pan, preventing sticking. Use an oil with a high smoke point, such as avocado, canola, or safflower oil. Add a small amount of oil to your hot pan and let it heat up until it shimmers.

Finally, only flip your fish once. Flipping the fish multiple times can damage it and prevent the skin from getting crispy. Your fish will naturally release from the pan when it is ready to be flipped. You should be able to easily lift a corner of the fish with a fish spatula.

Additionally, seasoning your fish with salt and pepper can help prevent sticking, as the salt acts as a barrier between the fish and the fat. You can also try dusting your fish with flour to create a layer between the fish and the pan, further preventing sticking.

What temperature to cook at?

To achieve the perfect sear, you will need to cook your fish at a high temperature. The exact temperature will depend on the type of oil or fat you are using, as well as the type of pan you are cooking with.

It is recommended to use a cast iron or steel pan for pan-searing fish, as non-stick pans cannot be used over high heat.

For the oil or fat, it is best to choose one with a high smoke point, such as avocado oil, refined safflower oil, canola oil, rice bran oil, refined peanut oil, refined sunflower oil, clarified butter, or beef tallow. These oils have smoke points above 500°F, which will allow you to cook your fish at a high temperature without burning.

Once your pan is heated, add the oil and heat it until it is shimmering or lightly smoking. Then, place your fish fillets into the pan and turn the heat down to medium-high. You want the fish to sizzle like bacon.

For skin-on fillets, it is important to cook the fish skin-side down first, as this will help to crisp the skin. The thicker the fillet, the longer the cooking time and the lower the heat should be.

For skinless fillets, simply place the fish in the hot oil and cook for 2-3 minutes before shaking the pan to ensure it isn't sticking. Then, flip the fish and cook for another 2-3 minutes or until the desired internal temperature is reached.

It is important to note that the cooking time will depend on the thickness of your fillet. Thicker fillets, such as halibut, sea bass, or cod, will take longer to cook than thinner fillets like tilapia or sole.

How long to cook for?

The cooking time for your fish will depend on the type and thickness of the fillet. For example, thin fillets like tilapia or sole will require less cooking time and are more prone to breaking when flipped. 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, about 8-10 minutes per inch of thickness.

When cooking your fish, you should let 2/3 of the cooking occur on the skin side, as this is what crisps the skin. The thicker the fillet, the longer the cooking time and the lower the heat.

For a thick fillet, you should cook the fish undisturbed for at least a minute, possibly as many as 7 to 10 minutes. For a small bass fillet, give it at least a minute on the other side, and for other fish, 3 to 5 minutes.

If you are cooking a thin fillet, you will not be flipping it. Instead, you will cook it undisturbed until it wants to release from the pan, usually about 4 to 6 minutes.

If you are cooking a thick fillet, you will cook it for another 3 to 5 minutes after flipping.

Frequently asked questions