Pan-Seared Fish: Medium Heat, Perfect Results

Pan-searing is a classic method for cooking fish that yields a crispy, golden exterior and a juicy, tender interior. The technique is simple and can be applied to a variety of fish, including tuna, catfish, grouper, mahi-mahi, and sea bass. To achieve the perfect sear, it is crucial to have a hot pan, preferably cast iron, and the right type of oil, such as refined safflower oil or avocado oil, which have high smoke points. The fish should be patted dry, seasoned, and then placed in the hot pan with a small amount of oil.

While the exact heat level may vary depending on your stove and cookware, the goal is to reach a temperature that allows for a good sear without burning the fish. This is typically a medium to medium-high heat setting. It is also essential to ensure that the pan is not overcrowded, as this can cause the fish to lose moisture.

By following these tips and techniques, you'll be able to create a delicious, gourmet seafood dish right in your own kitchen.

Skinless vs Skin-On Fish

Whether you choose to cook your fish with the skin on or off is a matter of personal preference. Some people don't enjoy eating fish skin, which is completely fine. However, when cooked properly, many fish varieties have incredibly delicious skin.

Some types of fish have skin that is tough, thick, or leathery, regardless of how it is cooked. For example, triggerfish, sturgeon, swordfish, and mahi-mahi have skin that is too thick to be seared. On the other hand, fish such as mackerel have skin that is too thin to get a decent crisp on it.

If you do choose to cook with the skin on, it is important to descale the fish or have your fishmonger do it. Additionally, be sure to pat the fish dry with paper towels before placing it in the pan. This will help ensure that the skin becomes crispy rather than soggy.

If you are cooking skinless fish, you can still follow the same pan-searing technique. Simply sear the side the skin used to be on first.

• Season the fish with salt and pepper and your favourite seafood seasoning.
• Use a medium nonstick skillet and preheat it to a medium temperature.
• Add about 1 teaspoon of olive oil for each fillet or fish steak.
• Place the fish in the pan, skin side down (or the side where the skin used to be). Give the pan a firm jiggle to prevent the fish from 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.
• Leave the fish undisturbed for another minute or so. The amount of time can vary depending on the type of fish, ranging from a minute to 8 or 9 minutes.
• Flip the fish if needed. Thinner fillets may not need to be flipped and can be cooked by spooning the hot oil over the top.
• Finish cooking. Once flipped, cook for another minute or so. Then, turn off the heat and let the residual heat finish cooking the fish.
• Baste the fish with butter or your preferred finishing oil.
• Serve immediately.

Best Types of Oil for Searing Fish

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 risks imparting a burnt taste to your fish.

Avocado Oil

Avocado oil has one of the highest smoke points of any cooking oil, making it an excellent choice for searing fish. However, it tends to be more expensive than other options.

Canola Oil

Canola oil is a versatile vegetable oil with a high smoke point, making it suitable for searing fish. It's also relatively affordable, so you won't break the bank by using it generously.

Vegetable Oil

Vegetable oil is a neutral-tasting oil with a high smoke point, perfect for searing fish without imparting any additional flavours. It's a good, affordable alternative to some of the pricier oils.

Grapeseed Oil

Grapeseed oil is another oil with a high smoke point, ideal for searing fish. It's a good choice if you're looking for a more affordable option that won't compromise on quality.

Olive Oil

If you're looking for an oil with a more delicate flavour, extra light olive oil can be used for searing fish. Just make sure it's not extra virgin olive oil, as this has a low smoke point and will burn at high temperatures.

Peanut Oil

Peanut oil is a great option for searing fish, especially if you're cooking Asian cuisine. It has a high smoke point and a mild, nutty flavour that can enhance the taste of your dish.

Other Options

Other oils with high smoke points that can be used for searing fish include safflower oil, sunflower oil, corn oil, and clarified butter or ghee.

How to Pan-Sear Fish

Pan-searing is a classic restaurant cooking method that yields a crispy, golden exterior and a juicy, tender inside. It is simple and quick to do at home and can be applied to most types of fish.

Choosing Your Fish

If you live near the water, it is best to source your fish locally. Otherwise, head to your local grocery store and look for fillets with a mild smell. Fresh is preferable, but frozen and defrosted are also common. A strong "fishy" smell indicates the fish is not fresh.

Different types of fish fillets will require different cooking times. Thinner fillets like tilapia or sole are more prone to breaking when flipped and will require less cooking time, whereas thicker fillets like halibut, sea bass or cod are sturdier and will hold together better. Fish steaks like swordfish or salmon will require much longer cooking times, around 8-10 minutes per inch of thickness.

Skin or No Skin?

Whether you remove the skin or not is a matter of personal preference. Some types of fish have skin that is tough, thick or rubbery, while others have skin that crisps up nicely. If you choose to cook your fish with the skin on, be sure to descale the fish first, and sear the skin side first. If you want to remove the skin, do so carefully with a sharp knife before you start cooking.

Marinating

You can marinate your fish before pan-searing, but be careful not to leave it for longer than 15 minutes, as the acidity of the marinade will break down the fish.

Oil

When pan-searing, it is best to use two types of oil or fat. First, an oil with a very high smoke point, such as avocado oil or refined safflower oil, which have smoke points above 500°F. You could also use canola oil, rice bran oil, refined peanut oil, refined sunflower oil, clarified butter or beef tallow.

The second type of oil or fat is for adding flavour at the end of cooking. Butter is a good option, or you could use toasted sesame oil for a Japanese touch, or olive oil for a Mediterranean flair.

Step-by-Step Guide to Pan-Searing Fish

• Take your fish out of the fridge 20-30 minutes before cooking and sprinkle both sides with salt.
• Place a cast-iron skillet or steel pan over high heat and let it get very hot.
• Use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture. If you are using a skinless fillet, skip this step. Then, pat the entire fillet dry with a paper towel.
• Pour 2 tablespoons of your chosen oil into the centre of the hot pan and swirl it around to coat the bottom of the pan. You want the oil to be hot, but not smoking.
• Lay the fillet with the skin facing down (or the side where the skin used to be) and jiggle the pan to prevent the fish from sticking.
• Immediately reduce the heat to medium-high (or medium if your fillet is very thick). Use a metal spatula to press down on the fillet for 30-60 seconds.
• Leave the fish undisturbed for another minute or so (this time can vary depending on the type of fish, from 1 minute up to 8 or 9 minutes). You want the fish to spend 2/3 of the cooking time on the skin side.
• If needed, flip the fish. Thinner fillets may not need to be flipped at all and can be cooked by spooning the hot oil over the top. For thicker fillets, keep an eye on the edge of the fish where the meat meets the pan and look out for a solid ring of golden colour, which will indicate that it is time to flip. Give the pan a firm shake, and if your fish moves, flip it using a metal spatula.
• Once flipped (if needed), cook for another minute or so. Then turn off the heat and let the remaining heat finish cooking the fish.
• Add a tablespoon of butter or your chosen finishing oil to the pan and swirl it around to melt it. Tilt the pan and use a spoon to baste the butter or oil over the fish.
• Serve immediately, with the skin side facing up.

Tips

• Don't use a non-stick skillet, as these pans can't handle high levels of heat.
• If the oil begins to smoke, remove it from the heat until it stops, as it is too hot.
• When fish is seared in this manner, the fillets tend to arc when placed in the hot pan. Using a spatula to press them down ensures that the skin browns evenly.
• Seared fish is best served immediately, unlike other types of meat.

Happy cooking!

Tips for Pan-Searing Fish

Pan-searing is a classic method for cooking fish that yields a crispy exterior and a juicy, tender interior. It is a foolproof technique that can be used on a variety of thick fillets, including tuna, catfish, grouper, mahi-mahi, and sea bass. Here are some tips to help you achieve perfectly pan-seared fish:

• Before cooking, ensure your fish is fully thawed and bring it to room temperature by leaving it out for 20-30 minutes. This ensures even cooking.
• Blot the fish gently with a paper towel and season with salt and pepper, or your preferred seafood seasoning.
• Use a medium non-stick skillet and preheat it to a medium temperature. Avoid using a non-stick skillet as these cannot handle high levels of heat.
• Add a teaspoon of olive oil or a similar high smoke point oil for each fillet or fish steak. Avoid using butter at this stage, as it will burn and become bitter. Good alternatives include avocado oil, canola oil, and refined safflower oil.
• Do not overcrowd the pan, as this will cause the fish to lose moisture.
• When placing the fish in the pan, lay it skin side down (or the side where the skin used to be) and give the pan a firm jiggle to prevent sticking.
• Reduce the heat to medium-high or medium, depending on the thickness of your fillets.
• Use a metal spatula to firmly press down on each fillet for 30-60 seconds. This ensures even browning and prevents the fish from curling.
• Leave the fish undisturbed for at least a minute, or up to 7-10 minutes for thicker fillets.
• For thicker fillets, you may need to flip the fish. To know when to flip, look for a solid ring of golden colour around the outside of the fillet. Alternatively, give the pan a firm shake, and if the fish moves, it's ready to be flipped.
• For thinner fillets, there is no need to flip. Simply spoon the hot oil over the top of the fillet until the meat turns opaque.
• Once cooked, serve the fish immediately. Unlike other meats, seared fish is best served right away and does not need resting time.

Best Pan-Seared Fish Recipes

How to Choose the Perfect Fillet

When choosing a fillet of fish to pan-sear, it's best to opt for fresh, locally-sourced fish. If that's not possible, head to the fish counter at your local grocery store and select fillets with a mild smell. Freshness is preferable, but frozen and defrosted fish is also common. Avoid fish with a strong "fishy" or ocean smell, as this indicates it is not fresh.

Different types of fish fillets will require different cooking times. Thin fillets like tilapia or sole are prone to breaking when flipped, so be careful when handling them. 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.

Preparing the Fish for Pan-Searing

Before pan-searing, ensure your fish is fully thawed and gently blot it with a paper towel. You can also refrigerate the fish on a plate uncovered for an hour before cooking to help obtain a good sear, but this step is optional. Season the fish with salt and pepper and your choice of seafood seasoning.

Pan-Searing the Fish

Use a medium non-stick skillet and preheat it to a medium temperature. As the pan heats up, add about a teaspoon of olive oil for each fillet or fish steak. Be careful not to overcrowd the pan, as this will cause the fish to lose moisture.

When the pan is hot enough, place the fillets in the pan, skin side down if they have skin. If the fillets have skin, press down gently with a spatula for about 20 seconds to prevent curling. Let the fish sizzle until it is golden and caramelized around the edges, about 2 to 3 minutes.

Carefully flip the fillets, adding butter and thyme to the pan. Tilt the pan slightly to let the melted butter pool, and use a spoon to baste the fish with the 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 the fillet.

Best Types of Fish for Pan-Searing

• Yellowfin Tuna Steaks (Ahi Tuna)
• Salmon
• Snapper
• Halibut
• Swordfish
• Mahi Mahi

Tips for Pan-Searing Fish

• Bring the fish to room temperature before cooking to ensure even cooking.
• Don't use a non-stick skillet, as these pans can't handle high levels of heat.
• If the oil begins to smoke, remove it from the heat until it stops, as it is too hot.
• Using a spatula to press down on the fish when first placed in the hot pan ensures that the skin browns evenly.
• Seared fish is best served immediately without resting.

Frequently asked questions