How to Pan Sear Fish

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Chicken, beef, pork, and more are all classic protein choices we all know and love. But if you don’t eat meat—or are just tired of classics like grilled chicken or pork chops—seafood is another great option! Fish is one of the versatile proteins. You can bake, bake, or grill, and one of our personal favorite ways to cook them is frying. Many cooks tend to feel intimidated when preparing fish at home. We assure you, it’s easier than you think! There is a simple and straightforward way to cook fish in a skillet. It’s also one of the fastest ways to cook seafood. You’ll need minimal equipment (just a pan and your stove!), and you can marinate and season it in a variety of ways. You can turn any type of fish into a delicious dish. It only takes a few minutes to prepare and the result is delicious.

How to choose the perfect fillet:

Learning how to pan fry fish starts with learning how to choose the perfect fillet. If you’re lucky and live near water, we always recommend sourcing your fish locally. There’s nothing better than freshly caught fish! Otherwise, you can head to the fish section of your local grocery store. Wherever you buy it, look for fillets with a mild smell. Best fresh, although freezing and thawing are also common. A strong “fishy” or marine smell indicates that the fish is not fresh, so beware!

Different types of fish fillets:

Fish come in all shapes and sizes. This makes sense considering how many different types of fish are on the market. Thin fillets, such as tilapia or plaice, require less cooking time and are more likely to break apart when flipped. Thicker fillets such as halibut, bass, or cod are stronger and hold together better. Filets such as swordfish or salmon will take longer to cook, about 8-10 minutes per inch of thickness. Choose your preference!

Note on frozen fish:

Fish can be frozen in individual pieces or purchased in bulk.Fish should be thawed overnight in the refrigerator, or can be submerged in water to thaw cold Only water. After thawing, the fish should be used immediately.

Should I remove the skin?

We personally really like grilled fish with the skin on. It’s nicely crackled and crispy, and the little added fat from the skin lends a lot of extra flavor. If you choose to cook your fish with the skin on, cook the skin side first. And, if you want to remove the skin, make sure to do so carefully with a sharp knife before you begin.

Can I marinate pan-fried fish?

Absolutely! The grilled fish is delicious after being marinated. It is important to mention that the fish should never be marinated for more than 15 minutes. Unlike other proteins like beef or lamb, the acidity of the marinade can break down the fish if it sits longer.