Pan-seared fish filets are a delicious and relatively simple dish that highlights the natural flavors of the fish. This cooking method involves quickly cooking the fish in a hot, lightly oiled skillet to achieve a crispy, golden-brown crust while keeping the inside tender and moist. It’s a versatile technique that works well with various types of fish, such as salmon, tilapia, or cod. The key to perfect pan-seared fish filets is to ensure the pan is hot before adding the fish and to avoid overcrowding the pan to maintain a proper sear. The result is a flavorful, beautifully textured dish that can be paired with a variety of sides or sauces.
Pan seared fish filets
Ingredients:
- Fish filets (whatever you like, I used catfish)
- 1 Lemon
- 1 Tbsp Capers
- 2 Tbsp Butter
- Seafood magic seasoning
Instructions:
- Liberally season your fish with an all-purpose seafood seasoning blend.
- Bring the pan to med-high heat, add just enough oil (EVOO) to barely coat the pan, and add a couple of tablespoons of butter.
Place fish in the pan and cook until nicely browned, about 4 to 5 minutes on one side….. Add in the sliced lemon, a squeeze of lemon juice, and a teaspoonful of capers.
Flip the fish and cook another 4 to 5 minutes on another side, reducing heat to med. - We had this with tomato and arugula salad so guess what, that makes the entire dish keto-friendly yet packed with flavor.
Variations
- Seasonings:
- Herb-Crusted: Coat the filets with a mixture of chopped herbs like dill, parsley, or thyme, along with breadcrumbs.
- Spicy: Use a blend of spices such as paprika, cayenne, or chili powder for a kick.
- Citrus: Season with lemon or lime zest and a touch of cumin for a fresh, tangy flavor.
- Glazes and Sauces:
- Lemon Butter: After cooking, deglaze the pan with white wine and add butter, lemon juice, and capers for a quick sauce.
- Tomato Basil: Serve with a tomato basil sauce for a Mediterranean twist.
- Mango Salsa: Top with a fresh mango salsa for a tropical flavor.
- Crust Variations:
- Panko Crust: For extra crunch, dip the fish in beaten egg, then coat with panko breadcrumbs before searing.
- Cornmeal Crust: Coat the filets with cornmeal for a Southern-style texture.
Tips
- Preheat the Pan: Ensure the skillet is hot before adding the fish. A hot pan is crucial for achieving a crispy sear.
- Dry the Fish: Pat the filets dry with paper towels before seasoning. Excess moisture can prevent a good sear and cause the fish to steam rather than crisp up.
- Avoid Overcrowding: Cook the filets in batches if necessary to avoid crowding the pan, which can lead to steaming rather than searing.
- Use a High Smoke Point Oil: Oils like canola, vegetable, or grapeseed oil are best because they can withstand high temperatures without burning.
- Skin-On for Extra Crispiness: If using fish with skin, cook skin-side down first for added texture and flavor. The skin will crisp up nicely if the pan is properly heated.
- Flip Carefully: Use a fish spatula or a thin, flexible spatula to carefully flip the filets, minimizing the risk of breaking them.
- Rest the Fish: Let the fish rest for a few minutes after cooking to allow the juices to redistribute and the residual heat to finish cooking the fish.
- Check Doneness: Fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
To store pan-seared fish filets properly and maintain their quality, follow these steps:
- Cool Down: Allow the fish to cool to room temperature before storing. Avoid letting it sit out for more than two hours to prevent bacterial growth.
- Wrap Well: Wrap the fish tightly in plastic wrap or aluminum foil to prevent it from drying out and absorbing odors from other foods.
- Use an Airtight Container: Place the wrapped fish in an airtight container for added protection against freezer burn or odor absorption.
- Refrigeration: Store in the refrigerator if you plan to eat it within 1-2 days. Ensure the fridge temperature is at or below 40°F (4°C).
- Freezing: For longer storage, freeze the fish. Place it in a freezer-safe bag or container, and make sure to remove as much air as possible to prevent freezer burn. Label with the date for reference.
- Reheating: When ready to eat, reheat the fish gently. For best results, use the oven or a skillet to reheat, rather than the microwave, to avoid overcooking and to maintain texture. Preheat the oven to 350°F (175°C) and heat the fish for about 10-15 minutes or until warmed through.
The nutritional information for pan-seared fish filets can vary based on the type of fish used, the amount of oil, and any additional ingredients. Here’s a general overview for a typical serving (about 3-4 ounces) of pan-seared fish filets:
Basic Nutritional Information
- Calories: Approximately 150-250 calories
- Protein: 20-25 grams
- Fat: 6-15 grams (including healthy fats like omega-3s, depending on the fish type)
- Saturated Fat: 1-3 grams
- Cholesterol: 60-80 milligrams
- Carbohydrates: 0-1 gram
- Sodium: 50-100 milligrams (depends on added salt and seasoning)
Key Nutrients
- Omega-3 Fatty Acids: Particularly high in fatty fish like salmon, providing heart health benefits.
- Vitamin D: Fish like salmon are good sources of vitamin D.
- B Vitamins: Includes B12, niacin, and riboflavin, which are essential for energy metabolism and red blood cell production.
Considerations
- Type of Fish: Lean fish (e.g., cod, tilapia) will generally have fewer calories and fat compared to oily fish (e.g., salmon, trout).
- Cooking Oil: The type and amount of oil used can affect the fat content. Using a minimal amount of a healthy oil can help keep the dish nutritious.
For precise nutritional information, consider using a nutrition calculator or looking up specific values for the type of fish and cooking method you used.