How to Pan Sear Fish with a Quick Pan Sauce

[x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/4″ style=”padding: 10px 10px 10px 10px; border-style: solid; border-width: 1px 1px 1px 1px; “][x_text class=”center-text “]by Karista Bennett[/x_text][/x_column][x_column bg_color=”” type=”3/4″ style=”padding: 0px 0px 0px 0px; “][x_text]One of the questions I hear most is “how do I pan sear fish and make a quick sauce?”. Pan seared fish with a quick pan sauce is one of the easiest meals to make. It’s also quick and can be on the table in less than 20 minutes. There is a method to this quick dish which is why I’ve created a pictorial with step-by-step instructions.

First, begin with high quality fresh fish. I know that’s not always possible, so I’ll give you a few tips in this article how to maintain texture and flavor while preparing previously frozen fish.

Using the proper pan or skillet is key. For beginning home chefs, I always recommend a good quality non-toxic, non-stick pan such as a ceramic coated pan. Look for pans that are PFOA and PTFE free. You can find them at most large box stores. I highly recommend having at least one of these pans in your kitchen. I will caution you however, do not overheat a ceramic non-stick pan. Medium to medium high heat is best. Don’t try to brown meat or poultry in a ceramic non-stick pan. It will ruin your pan. The downside to these pans? They eventually become not so non-stick. Use them carefully and they can last for several years.

Another excellent fish pan is a cast iron or ceramic coated cast iron skillet. Just beware that it takes longer for a cast iron skillet to heat up. But when it does heat up, it stays hot. Cast iron is the utility vehicle of skillets and is a great skillet to have in your kitchen for frying and pan searing dense thicker cuts of fish such as swordfish, tuna, Ahi tuna and salmon. I also like a well used or seasoned, stainless steel pan for the dense types of fish. As well, I pan sear large Gulf shrimp in my cast iron and stainless skillets. It browns nicely and the heat can be easily controlled.

For more delicate fish I prefer either a ceramic non-stick or my seasoned de Buyer pans that are made of iron and 100% natural mineral material. Once I’ve seasoned these pans, the more I use them the more they become naturally non-stick. I can cook eggs in them and they slide right out of the pan when done. If you cook often, a good quality set of skillets and pans will be your best friend in the kitchen. Quality skillets can come with a hefty price tag which is why I’ve purchased my favorite skillets and pans one at a time over the years. After several years, you will end up with a lovely collection.

Let’s talk fat! When I pan sear fish I prefer using clarified butter. On occasion I’ll use my favorite extra virgin olive oil that is safe up to 400F or coconut oil. Feel free to use safflower or sunflower oil as they have little to no flavor and are excellent for high heat cooking. I will admit to you now, I am not a fan of canola oil. For many reasons. I won’t attempt to go into detail here, but if you’d like more information on canola oil click HERE. As well, my youngest daughter is allergic to the seed which canola is made, so no canola in my house.

Clarified butter is easy to use and it imparts a light, lovely flavor to the fish. You can purchase clarified butter at your market or make it yourself at home. HERE is an excellent and quick tutorial by David Lebovitz on how to make clarified butter at home.

For this pictorial I’ve chosen to show how to pan sear salmon. I live in the Pacific Northwest and salmon is local and readily available from my local seafood market. You can use any fish that is local in your area, or purchase your favorite from a reputable source. If you have purchased frozen fish you will want to thaw it in the refrigerator. Before cooking, press it with paper towels to remove as much moisture from the fish as possible. This will help the fish brown. As well, take the fish out of the refrigerator 20 minutes prior to cooking. Bringing it near room temperature will also assist the browning process, or as I refer to it “forming the crust”.

When the fish browns, it forms a bit of a crust and it makes it much easier to flip the fish to the other side. The browning also creates depth of flavor. We want depth of flavor! Once you try this method you’ll be a pan searing whiz!

Pan Seared Salmon with a Quick Pan Sauce

Ingredients

• 2-4 fish fillets
• 1-2 tablespoons clarified butter or oil
• Salt and pepper
• 4 tablespoons, fresh whole butter, divided
• Handful fresh herbs (sage, thyme, rosemary, oregano, chive, marjoram)
• 1 clove garlic, minced or crushed
• 1/2 – 1/3 cup white wine or seafood stock
• Salt and pepper to taste
• Fresh baby spinach leaves for plating
• Lemon wedges for garnish

Directions

Step 1. Begin by seasoning your fish. Sometimes I add my favorite fish seasoning with the salt and pepper. Set out plates and layer each plate with a small handful of baby spinach. This is optional but I love how it makes a one plate meal and the sauce wilts the spinach nicely.

Step 2. Heat a skillet over medium high heat and then add the clarified butter or oil.
Step 3. When the skillet and butter/oil are hot, but not smoking, add the fish flesh side down, making sure the flesh is meeting with the butter/oil in the skillet. Let the fish sear and cook. Turn the heat to medium if your skillet gets too hot.

Step 4. Do not move the fish. Resist the temptation to flip the fish until it easily slides up off the pan. Once it browns it should easily release from the pan and then flip the fish skin side down.

Step 5. Continue to cook the fish until it’s cooked to your preference. A rule of thumb is to cook fish 10 minutes for every inch of thickness.

Step 6. Transfer the cooked fish to each spinach filled plate.

Step 7. Turn down the heat if your pan is hot because next, add 2 tablespoons of fresh whole butter. You don’t want the butter to burn. When you feel the skillet has cooled a bit, add the butter and allow it to melt.

Step 8. Then stir in the fresh herbs and let them wilt. This should take just a minute or two. We want all those delicious flavors from the oils of the herbs infused into the butter.

Step 9. Next add the garlic and stir for 30 seconds and then whisk in the white wine or seafood stock. Turn the heat up so the sauce will come to a simmer. Let the sauce simmer until the liquid has reduced by half.

Step 10. Take the pan off the heat, remove the fresh herbs as best you can and then whisk in the remaining two tablespoons of butter. Season to taste with salt and pepper.

Step 11.  Strain the sauce through a mesh strainer into a container (I use a creamer or gravy boat). Pour the sauce over the fish and serve.

If you have leftover sauce you can refrigerate for up to three days. Bon Appetit!

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