Pan-Seared Fish: The Ideal Temperature

Pan-searing fish is a cooking method that has a reputation for being difficult, but it's actually simple and straightforward. It's also one of the fastest ways to cook seafood. You'll need minimal equipment—just a pan and a stove—and you can marinate and season it in myriad ways.

To get a perfect sear every time, it's important to use a high enough temperature. The ideal temperature depends on the type of oil or fat you use. For example, avocado oil and refined safflower oil have high smoke points of 500°F, so they're good choices for searing fish at high temperatures. Other options include canola oil, rice bran oil, refined peanut oil, refined sunflower oil, clarified butter, and beef tallow.

It's also important to note that you should not use a non-stick pan when pan-searing fish, as these pans can't handle high levels of heat. Instead, use a cast-iron or steel pan.

Skin on or skin off?

Whether you choose to leave the skin on or off when pan-searing fish depends on the type of fish and your personal preference.

Some types of fish, such as triggerfish, sturgeon, and swordfish, have skin that is too thick or rubbery to be left on and get a good sear. Others, like mackerel, have skin that is too thin to get a decent crisp. However, other types of fish, such as bass, perch, salmon, flounder, snapper, and rock cod, have skin that crisps up nicely when cooked properly.

If you choose to leave the skin on, it is important to scale the fish and dry the skin thoroughly before cooking to ensure a crisp texture. You should also cook the fish skin-side down first to get a good sear on the skin.

If you prefer to remove the skin, you can do so carefully with a sharp knife before cooking. When cooking skinless fish, sear the side the skin used to be on first.

Regardless of whether you choose to leave the skin on or off, it is important to pat the fish dry and season it with salt and pepper before pan-searing.

Which oil to use?

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 or beef tallow.

If you're looking for a more affordable option, canola, corn, and vegetable oil are good choices. While olive oil is not recommended for high-heat pan-searing, light or refined olive oil can be used if that's your only option. However, extra-virgin olive oil is a good choice for grilling, broiling, or baking fish, as it has a nice, clean taste and is one of the healthier oils available.

For Asian-inspired dishes, sesame oil can be used to add flavour, and walnut oil is a good choice for French dishes. These specialty oils are typically used in smaller quantities, mixed with the main oil, and drizzled over the dish after cooking to add extra flavour.

When pan-searing, it's also important to use just enough oil to coat the bottom of the pan and prevent the fish from sticking. This is especially important when cooking delicate fillets, as too much oil can cause them to fall apart.

How to prepare the fish?

How to Prepare the Fish

Firstly, choose your fish. Pan-searing works best on thick fillets of fish, such as tuna, catfish, grouper, sea bass, and mahi-mahi. Smaller, bonier fish like sardines or very thin fillets like sole are not recommended.

If your chosen fish has skin, it's best to leave it on as it adds flavour and texture. However, some fish have skin that is too thick or rubbery to be edible, such as triggerfish, sturgeon, or swordfish. If you do decide to cook with the skin on, be sure to descale the fish first. You can ask your local fishmonger to do this for you.

Next, take your fish out of the fridge 20-30 minutes before cooking and season both sides with salt. If your fillet is very thick, like swordfish, let it rest for 30 minutes. This will ensure even cooking.

Now, it's time to heat your pan. Place a cast-iron or steel pan (not non-stick) over high heat until it is very hot. While the pan is heating up, use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture. If your fillet is skinless, you can skip this step. Then, pat the fish dry with a paper towel.

Add your chosen oil to the centre of the hot pan and swirl to coat the pan. Good choices for searing oil include avocado oil and refined safflower oil, which have smoke points above 500°F. Other options are canola oil, rice bran oil, refined peanut oil, refined sunflower oil, clarified butter, or beef tallow.

Place the fish fillets into the pan, skin-side down (or the side where the skin used to be if your fillet is skinless). Jiggle the pan 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 each fillet for 30-60 seconds to ensure even browning.

Now, leave the fish undisturbed for at least a minute, possibly up to 7-10 minutes, depending on the type of fish. The thicker the fillet, the longer the cooking time and the lower the heat. For normal-sized fillets, you may not need to flip the fish at all. Simply spoon the hot oil over the top until the meat turns opaque. For thicker fillets, wait until you see a solid ring of browned goodness around the sides, then flip.

To check if your fish is ready to flip, give the pan a firm shake. If the fillet moves, it's ready to be flipped using a metal spatula. If the fish is stuck to the pan, be patient and let it cook a little longer. It will release itself when the sear is perfect.

Once flipped, cook the fish for another minute or so. For thicker fillets, this may take 3-5 minutes. You can then turn off the heat and let the residual heat finish cooking the fish.

Finally, add a tablespoon of butter or your chosen finishing oil to the pan and swirl to melt. Tilt the pan and use a spoon to baste the fish with the butter or oil. Serve immediately, with the crispy skin side facing up.

Tips:

• Don't use a non-stick skillet, as these pans can't handle high heat.
• If the oil begins to smoke, remove the pan from the heat until it stops, as it is too hot.
• Seared fish is best served immediately and doesn't benefit from resting like other meats.
• If you are using a sauce, serve it underneath the fish to preserve the crispy skin.

How to cook the fish?

How to cook the fish:

First, take your fish out of the fridge 20-30 minutes before cooking and sprinkle both sides with salt. This will ensure even cooking. If your fillet is very thick, like swordfish, let it rest for 30 minutes.

Next, heat a cast-iron or steel pan (not non-stick) over high heat until it is very hot. While the pan is heating up, use a butter knife to gently scrape down the skin side of the fillet to remove any excess moisture. If your fillet is skinless, skip this step. Then, pat the fish dry with a paper towel.

Now, add your oil. Pour 2 tablespoons of oil with a high smoke point, such as avocado oil or refined safflower oil, into the centre of the hot pan and swirl to coat the pan. Let the oil get hot, but if it starts to smoke, remove the pan from the heat.

Place your fillets into the pan, skin side down (or the side where the skin used to be if skinless). Jiggle the pan to prevent the fish from sticking. Immediately reduce the heat to medium-high or medium for thicker fillets. You want the oil to sound like sizzling bacon.

Using a metal spatula, press down on each fillet for 30-60 seconds. The fish will tend to arc, and you want the skin side to brown evenly.

Now, leave the fish undisturbed for at least a minute, possibly 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 is what crisps the skin. The thicker the fillet, the longer the cooking time and the lower the heat.

For thinner fillets, there is no need to flip the fish. Simply spoon the hot oil over the top of the fillet until the meat turns opaque. For thicker fillets, wait until you see a solid ring of browned goodness around the sides, then flip.

A good test to see if the fish is ready to flip is to shake the pan. If the fillet moves, you can flip it with a metal spatula. Be prepared to scrape the skin off the bottom of the pan. If the fish is stuck to the pan, let it keep cooking – it will release itself when the sear is perfect.

Once flipped, the fish will only need another minute or so of cooking time. Turn off the heat and let the residual heat finish the job.

Finally, add a tablespoon of butter to the pan and swirl to melt. Tip the pan and use a spoon to baste the fish with the butter.

Serve immediately, with the crispy skin side up.

Tips:

• If your fish has skin, be sure to descale it, but leave the skin on the fillet as it crisps nicely and adds flavour.
• If you don't like fish skin, you can absolutely cook skinless fish. Just sear the side the skin used to be on first.
• Don't use a non-stick pan, as these can't handle the high heat.
• If the oil begins to smoke, remove the pan from the heat.
• Seared fish is best served immediately and doesn't benefit from resting like other meats.
• If you want to add a marinade, don't leave the fish in it for longer than 15 minutes, as the acidity will break down the fish.

How to serve the fish?

How to Serve the Fish

Once you've cooked your fish to perfection, it's time to serve it! Here are some tips and suggestions to make your pan-seared fish shine:

• Plating: When plating your fish, consider placing it skin-side up. This not only showcases the crispy, golden exterior but also adds a bit of texture and flavour to the dish.
• Sauces and Garnishes: A squeeze of lemon or lime juice can brighten the flavours of your fish. You can also create a quick sauce by melting butter in the pan and adding herbs like thyme, or ingredients like capers and lemon juice. Serve the sauce on the side or pour it over the fish.
• Sides: Choose sides that complement the fish. Steamed or roasted vegetables, salads, and grains like rice or quinoa are all great options. Consider the type of fish and the flavours you've used in your seasoning or marinade when selecting sides.
• Presentation: Add a sprig of fresh herbs like parsley or thyme for a pop of colour and a sophisticated touch. You can also garnish with lemon or lime wedges, which look beautiful and give your guests the option to add a citrusy touch to their dish.
• Temperature: Pan-seared fish is best served immediately. Unlike other proteins, it doesn't benefit from resting, so get it on the table as soon as it's cooked!
• Leftovers: If you have any leftovers, store them in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or oven, taking care not to overcook the fish.

Remember, the key to serving pan-seared fish is to showcase the crispy exterior and juicy, tender interior. Keep your sides and sauces simple, and let the fish be the star of the dish!

Frequently asked questions