Pan-Roast Fish
Pan-roasted fish is a delicious and healthy dish. Pan roasting cooks the fish quickly by searing it on the outside while keeping it nice and moist on the inside. Frying fish in a pan tends to burn the fish before it is thoroughly cooked, while baking fish tends to dry it out. You can avoid this by pan roasting the fish on the stove, then finishing it in the oven. This will brown the fish on the outside but keep the inside juicy and moist.
Ingredients :
Fish fillets
White wine
Butter
Canola oil
Skillet
Granulated sugar
Salt
Method :
Remove the fish from the refrigerator.
Keep the fish covered on a plate for half an hour while it warms up to room temperature.
Preheat the oven to 400 degrees Fahrenheit.
Dry the fish with paper towels.
Absorb as much moisture as possible to help the fish brown easily.
Sprinkle salt or granulated sugar on the fish to help give it a nice crust when it sears and to prevent it from drying out.
Heat a skillet on high heat for three to four minutes.
Add 3 tablespoons of canola oil to the skillet, spread it around so the skillet is coated and heat it for one to two minutes until it starts to smoke.
Avoid using virgin or extra virgin olive oil because they have a low smoke point and will smoke before the pan gets hot enough for the fish.
Add the fish to the pan.
Keep the fish separated so they sear properly; if they are too close they will steam instead of sear.
Sear the fish one at a time or in batches if there isn't enough room in the pan.
Sear the fish for three minutes on one side.
Flip the fish gently with a spatula and then sear for another three minutes on the other side.
Don't touch or move the fish while it is searing, as doing so will interfere with the browning process.
Place the fish with the pan in the oven. Bake the fish until the centers are slightly translucent.
Remove the skillet from the oven and transfer the fish to a plate to rest.
The fish will continue cooking while it rests.
Pour some white wine and a few tablespoon of butter in the pan.
Add just enough wine to cover the bottom of the pan and stir.
This will mix in with the browned bits of fish in the skillet and create a sauce for the fish.
Remove the pan after a few minutes and pour the sauce over the fish.
