How to Pan Fry Fish Fillet Perfectly Every Time!

Cooking fish in a pan is challenging at times if you don't know the basic tips in cooking it. More or less, you will end up sticking the outer part to the pan, then messing the whole meat and disintegrating the  fish itself, thus look less appetizing to the eye and you will not enjoy the crispiness of the out layer. So in this blog, we will learn to overcome these challenges.

INGREDIENTS:

• 1 hake fillet or any other fish fillet of choice
• few pinch of salt and pepper
• 1 - 2 tablespoon butter
• 1/2 lemon 
• 1 tablespoon of extra virgin olive oil or oil of choice

Prep Time:  5 mins       Cooking Time:  6 - 8 mins   Serving:   1

INSTRUCTIONS:

1. Wash the fish thoroughly, then pat dry.                                                                                                                                                                                                                                 
   
   
   
2. Sprinkle generous amount of salt and black pepper on both sides.                                                                                                                                                                                    
   
   
   
3. Heat a heavy pan on a high heat setting. When smoking hot, add the extra virgin olive oil.
4. When the oil is hot enough, put the fish fillet. Wait for 3 - 4 mins or if you see a golden brown on the edge before turning.
5. Once turned, after a minute add the butter. Scoop the melted butter and pour on top of the fillet for another 2 - 3 mins or cook.                                                                                                                                                                                                                             
   
   
   
6. Remove the fillet cautiously on the pan and serve it with any preferred sidings.
7. Enjoy !

Nutritional Facts:

Serving: 1  |  Calories per Serving:  167  | Total Fat:  16g  25%  |  Saturated Fat:  8g  40%  |  Monosaturated Fat:  6g  |  Polysaturated Fat:  1 g  |  Cholesterol:  47mg   16%  |  Sodium:  110mg  5%  |  Potassium:  12mg  | Total Carbohydrates:  1g  |  Dietary Fiber: 1%   |  Protein:  5g  9%  |  Vitamin C:  6%  |  Calcium:  1%  

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Tips:

• Use a heavy duty or thick bottom pan, as they heat better and more evenly, which really helps to get an even, golden crispy crust. A thin pan will cause the fish to be in a closer and harsher contact with the stove, that can cause the fish to brown unevenly in few minutes it's on the stove. 
• Always heat the pan to smoking hot first before putting the oil. By doing this, the oil is hot enough, but not too hot. To do this, as soon as you see small wisps of smoke, add oil, swirl to coat base, then straight away add the fish.
• Do not move the fish until it is release naturally.  Most of the fish will stick to the pan initially, but once the surface is cooked and golden, it is usually released naturally. Try to give a nudge, if it doesn't want to move, then it means it is not ready yet. Leave it for 15 seconds or so and try again.
• Pat fish to dry before putting seasoning. This will give a crispier surface. This is particularly important in a thawed frozen fish. 
• Squeezing lemon before serving would give a yummier taste. Will make you ask for more!

Where to Buy?

• Heavy Pan Skillet click }  HERE
• Flat Spatula click }  HERE