Of course! Pan-searing is one of the best and fastest ways to cook a fish fillet, resulting in a beautifully crispy, golden-brown crust and a tender, flaky interior.
This is a fundamental technique that works for many types of fish, like salmon, cod, halibut, sea bass, snapper, and trout.
Here is a comprehensive guide to perfectly pan-seared fish every time.
The Golden Rules for Pan-Seared Fish
- Dry Fish is Crispy Fish: This is the most important step. Pat the fillets completely dry with paper towels. Any moisture on the surface will create steam and prevent browning.
- Hot Pan, Right Oil: Start with a very hot pan and use an oil with a high smoke point (like avocado, canola, grapeseed, or vegetable oil). Butter has a lower smoke point, so it’s best to use oil first and add butter later for flavor.
- Don’t Crowd the Pan: Cook in batches if necessary. Overcrowding lowers the pan’s temperature and causes the fish to steam instead of sear.
- Don’t Move It!: Place the fish in the pan and don’t touch it for a few minutes. This allows a proper crust to form. It will release naturally from the pan when it’s ready.
- Rest the Fish: Let it rest for a minute or two after cooking. This allows the juices to redistribute, resulting in more tender and flavorful fish.
Basic Pan-Seared Fish Fillet Recipe
Ingredients:
· 2 fish fillets (about 6 oz / 170g each, 1 to 1.5 inches thick) – skin-on or skinless
· 1-2 tablespoons high-heat oil (avocado, canola, grapeseed)
· Kosher salt and freshly ground black pepper
· Optional Flavor Boosters:
· 1-2 tablespoons unsalted butter
· 2 cloves garlic, lightly smashed
· Fresh herbs (thyme sprigs, dill, parsley)
· Lemon wedges, for serving
Instructions:
- Prepare the Fish: Take the fish out of the refrigerator about 15-20 minutes before cooking to let it come closer to room temperature (this promotes even cooking). Crucially, pat it completely dry with paper towels on all sides.
- Season: Generously season both sides of the fillets with salt and pepper.
- Heat the Pan: Place a heavy-bottomed skillet (stainless steel or cast iron are ideal) over medium-high heat. Let it get hot for a minute or two.
- Add Oil: Add the oil to the hot pan. It should shimmer immediately.
- Sear the Fish:
· For Skin-On Fish: Carefully place the fillets in the pan skin-side down. Press down gently with a spatula for about 10 seconds to prevent curling. Cook for 60-80% of the total cooking time on the skin side without moving it. This will make the skin incredibly crispy.
· For Skinless Fish: Place the fillets presentation-side (the former skin-side) down first. - Check for Doneness: The edges of the fish will become opaque. When you can see the cooked color has crept up the sides about two-thirds of the way, it’s time to flip. The fish should release easily from the pan. If it sticks, it isn’t ready yet.
- Flip and Finish: Gently flip the fillets. Cook for another 1-3 minutes, depending on thickness. The fish is done when it feels firm to the touch (not hard) and flakes easily with a fork. An instant-read thermometer should read 125-135°F (52-57°C) for medium doneness (it will carry over to 140°F/60°C while resting).
- Add Butter (Optional): In the last minute of cooking, you can add butter, garlic, and herbs to the pan. Tilt the pan and spoon the melted butter continuously over the fish for a minute (this is called basting) for incredible flavor.
- Rest and Serve: Immediately transfer the fish to a warm plate to rest for 2-3 minutes. Squeeze fresh lemon juice over the top just before serving.
How to Tell When Fish is Done
· The Touch Test: A raw fillet feels soft and mushy. A perfectly cooked fillet will feel firm but still slightly springy. An overcooked fillet will feel very firm and hard.
· The Thermometer Test (Most Accurate): Insert an instant-read thermometer into the thickest part of the fillet. 125-135°F (52-57°C) is perfect for medium (it will be moist and flaky). The USDA recommends 145°F (63°C), but many chefs prefer it slightly lower to avoid dryness.
· The Visual Test: The flesh will turn from translucent to opaque. Gently separate the flakes with a fork in the thickest part; it should flake easily but still be moist.
Pro Tips & Flavor Variations:
· Crispy Skin: For the crispiest skin, score it lightly with a sharp knife (make a few shallow slashes) before drying and seasoning. This prevents curling.
· Simple Sauce: After removing the fish, turn off the heat. Add a squeeze of lemon juice, a tablespoon of capers, and a splash of white wine or chicken broth to the pan. Scrape up the browned bits (fond) and swirl in a pat of cold butter for a quick, delicious pan sauce to pour over the fish.
· Spice Rub: Coat the dried fish with a mix of paprika, garlic powder, and onion powder before searing.
· Nut Crust: Press the top side of the seasoned fillet into finely chopped almonds or pecans before placing it in the pan.