Pan-Seared Fish: Sides And Sauces

Pan-seared fish is a delicious and healthy meal that can be paired with a variety of side dishes to elevate the dining experience. When choosing a side dish, it is important to consider the taste and texture of both the fish and the side to create a harmonious balance. From steamed vegetables and light couscous to creamy risotto and flavorful salads, there are endless options to complement your pan-seared fish.

For those who enjoy light and flaky white fish, lemon-based sides such as Greek lemon potatoes or a bright and acidic corn salsa can add a refreshing twist. If you're looking for something heartier, mashed potatoes or roasted Greek potatoes make for a comforting and filling option.

If you're a fan of salmon, a rich and savory fish, opt for sides that won't overpower its distinct flavor. Barley mushroom risotto, roasted sugar snap peas, or a simple arugula salad can enhance your salmon without taking away from its unique taste.

Don't forget that drinks can also be sides! An orange lime margarita can complement a Mexican-inspired fish dish, while a classic tartar sauce is always a good choice for fried fish.

Roasted Greek Potatoes

Ingredients:

• 6 medium-large potatoes (russet, Idaho, Yukon Gold, Maris Piper, or Desiree)
• 1/2 cup extra virgin olive oil
• 5-8 cloves of garlic, finely grated or chopped
• 1/3-1/2 cup lemon juice (about 2 lemons)
• 1/2-1 cup chicken broth or stock (or vegetable broth)
• 1-2 tsp dried oregano or rosemary
• 1/2-1 tsp cayenne pepper, red pepper flakes, or Aleppo pepper (optional)
• Salt and pepper, to taste
• Fresh oregano leaves, for garnish (optional)

Method:

• Preheat your oven to 200°C/390°F (180°Fan).
• Peel the potatoes and cut them into thick wedges (about 3cm/1.2" thick).
• In a large mixing bowl, whisk together the olive oil, garlic, lemon juice, chicken broth, oregano, and cayenne pepper (if using).
• Place the potato wedges in a roasting pan and pour the mixture over them. Toss well to ensure even coating.
• Cover the roasting pan with foil and bake for 40-45 minutes, turning the potatoes occasionally, until they are tender yet firm.
• Uncover the pan and continue roasting for another 10-15 minutes, or until the potatoes are golden brown and crispy.
• Garnish with fresh oregano leaves, if desired, and serve hot.

Tips:

• For extra crispiness, transfer the potatoes to a separate tray after step 5, drizzle with the remaining flavoured oil, and roast until golden.
• If you prefer your potatoes with a stronger garlic flavour, add the garlic midway through cooking to avoid burning.
• For a vegetarian option, use vegetable broth instead of chicken broth.
• These roasted Greek potatoes make an excellent side dish for pan-seared fish, grilled dishes, or Mediterranean-style meals.

Crispy potato wedges

Ingredients:

• 3 pounds of medium Yukon gold potatoes
• 1/4 cup of olive oil or canola oil
• 1 tablespoon of garlic powder
• 1 tablespoon of onion powder
• 1 tablespoon of Cajun seasoning (preferably salt-free)
• 1 teaspoon of seasoned salt (or to taste)
• 1 teaspoon of coarsely ground black pepper (or to taste)
• 1/2 teaspoon of cayenne pepper (or to tolerance)
• Coarse sea salt (optional)

Instructions:

• Preheat your oven to 425°F and place the rack just below the middle of the oven. Line two 15 x 10-inch rimmed baking sheets with parchment paper or non-stick aluminum foil.
• Combine the garlic powder, onion powder, Cajun seasoning, seasoned salt, and black pepper in a small bowl.
• Scrub the potatoes and blot them dry. Cut the potatoes into even-sized wedges (6-8 wedges per potato).
• If you have time, place the potato wedges in a bowl and cover them with cold tap water. Let them soak for about an hour. This step helps remove excess starch and makes the potatoes crispier.
• Drain the potatoes and pat them dry with paper towels or a clean kitchen towel.
• Place the potato wedges in a bowl and drizzle them with oil. Sprinkle the seasoning blend over the potatoes and toss well to coat them evenly.
• Spread the potatoes out on the prepared baking sheets, making sure each wedge has a cut side touching the parchment paper or aluminum foil.
• Roast the potatoes for 20-25 minutes. Then, flip each potato so the other cut side is touching the baking sheet. Roast for an additional 18-20 minutes or as needed, until they are golden brown and crispy.
• Sprinkle the potatoes with coarse sea salt, if desired, and serve them hot with your pan-seared fish.

Tips:

• If you are short on time, you can skip the soaking step, but your potato wedges may not be as crispy.
• For extra crispiness, you can also parboil the potatoes before roasting them. This involves boiling the potatoes for a few minutes, draining them, and then roasting them.
• Feel free to adjust the seasoning to your taste preferences. You can also add other spices like paprika or rosemary for extra flavor.
• If you prefer a different type of potato, you can use Russets, Kennebecs, or red potatoes. Just keep in mind that the cooking time may vary depending on the type of potato you use.

Tartar sauce

Ingredients:

• 1 cup mayonnaise
• 1 cup dill pickles, finely chopped
• 1 tablespoon fresh or dried dill (or substitute with parsley)
• 1/4 teaspoon black pepper, freshly ground
• 1 teaspoon lemon juice
• 2 tablespoons onion, finely chopped (optional)

Instructions:

• Combine all the ingredients in a mixing bowl.
• Stir until the ingredients are well blended and the sauce becomes creamy.
• Taste and adjust the seasoning as desired. You can add more lemon juice or pickles to suit your taste.
• Refrigerate the tartar sauce until serving. It will stay fresh for a few days and is best when consumed within a week.

Roasted vegetables

Sheet-Pan Roasted Salmon & Vegetables

This dish is packed with flavour and is perfect for a Mediterranean diet. It combines salmon fillets with fingerling potatoes, red, yellow, and orange sweet peppers, cherry tomatoes, parsley, kalamata olives, and oregano. The vegetables are first roasted for 30 minutes, and then the salmon is added and everything is roasted together for an additional 10 minutes. A squeeze of lemon juice and a sprinkle of zest add a fresh touch to this dish.

Pan-Seared Trout with Roasted Vegetables

This simple weeknight meal combines trout fillets with roasted vegetables such as cherry tomatoes, garlic cloves, zucchini, and microgreens for garnish. The trout is cooked in a cast-iron skillet for 3-5 minutes on each side, resulting in a golden brown and flaky fish. The roasted vegetables are prepared in the oven at 375 °F for 10 minutes.

Roasted Cauliflower

Cauliflower is a versatile vegetable that can be roasted, mashed, or used as a rice substitute. When roasted, it takes on a sweet and tender texture with a delectable flavour. Cumin and lemon are a great combination of spices to use when roasting cauliflower.

Roasted Brussels Sprouts

Brussels sprouts are a nutritious and tasty side dish that can be roasted to bring out their earthy flavour. The high heat of roasting helps to caramelise the sprouts, enhancing their natural sweetness.

Oven-Roasted Beets and Potatoes

This impressive side dish only requires ten ingredients and one pan. The combination of beets and potatoes creates a colourful and flavourful addition to your pan-seared fish.

Mashed potatoes

When making mashed potatoes, it is best to use starchy potatoes such as Russet or Yukon Gold potatoes. Start by peeling and cutting the potatoes into cubes, then place them in a pot of water as it heats up to prevent discolouring. Once the water reaches a boil, reduce the heat and simmer the potatoes until they are very soft. Drain the potatoes, then return them to the pot and mash until smooth.

To make the mashed potatoes extra creamy, warm some heavy cream or milk in a separate pot and gradually add it to the potatoes, mixing until you reach the desired consistency. You can also add in butter, salt, and pepper to taste. For a more indulgent version, try adding some sour cream, crème fraîche, Greek yoghurt, or lots of butter.

If you want to add even more flavour to your mashed potatoes, consider adding some roasted garlic, caramelised onions, grated cheese, horseradish, Dijon mustard, or crispy bacon.

When serving pan-seared fish with mashed potatoes, it is best to cook the potatoes first as they take longer. While the potatoes cook, you can prepare and cook the fish, so that both components are ready to serve hot at the same time.

Frequently asked questions