How to saute fish

June 6, 12:22 PMDetroit Cooking ExaminerCourtney Monigold

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I make sure I cook fish at LEAST once a week. Fish is very good for you, and in the summer, it’s pretty easy to find good quality fish.

What do I mean by quality? Smell the fish. If it smells like the sea (and NOT fish) it’s probably good. Also, don’t be afraid to ask WHEN they got the fish in. Try to get the fish that came in THAT day and no longer than a day ago.

One of my favorite ways to make any kind of fish is en papillote (fish baked in a parchment sack), but sometimes I really like to caramelize the fish and get a nice buttery crunch on it. Here is the basic way to sauté fish on the cook top and some of my tips that I have learned along the way.

Tips for sautéing fish:

1. Use a stainless steel pan (not a non stick pan). I like to use All Clad
Why? You may think that a non stick pan is ideal so the fish doesn’t stick, but if you have a good quality pan and heat it high enough the fish should not stick with a bit of olive oil. Also, non-stick pans are not typically able to get to high temperatures nor maintain that high temperature that a stainless steel pan can.

2. Rinse and Dry your fish.
Why? You should always rinse your fish to get any residue off. Then be sure to dry it because if you don’t, any water that hits the pan will SPLATTER!

3. Season your fish!
Why? You may think, “Fish is in SALT water—I shouldn’t need to add any more”. This is so wrong. If you don’t season your fish with salt and pepper, the flavors will be bland and your beautiful fish wont taste like it should. Lightly salt your fish.

 4. Get the pan HOT before you add your fish.
Why? If you add fish to a cold pan, you aren’t able to sear it. Searing (for basically all meat) is crucial to holding in the juices and keeping the fish tender. Plus, you want a nice golden crust on the outside. So heat the pan first before adding your fish.

5. Use oil. Not a non-stick spray.
Why? I know. The movement these days is to use less oil. If this concerns you, use an olive oil (which I use for ALL my cooking). Non-stick sprays turn brown and dissipate at high temperatures and just aren’t ‘greasy’ enough to keep the fish from not sticking. Olive oil is my choice, however, it smokes at high temperatures. Use your hood vent, and a splatter guard.

6. Don’t overcook your fish!
Why? Overcooked fish is dry. Cook about 4 minutes per side starting with skin side UP, depending on how large your fish is, or until flesh is somewhat opaque.

For great fish recipes check out my fish category! 

Does the picture of this aticle have your mouth watering?  Stay tuned--Salmon with Butter Lettuce Pesto is coming up!

For more info on where to find good quality fish: 

Superior Fish Market, Royal Oak

Papa Joe