Skillet-roasting a fish is harder than it sounds, and it's usually only done truly well by seasoned restaurant chefs. But we have faith in the home cook, so we set our sights on developing a recipe that would result in well-browned, tender, moist fish every time.
Thick white fish fillets with a meaty texture, like halibut, cod, sea bass, or red snapper, work best in this recipe. If your fillets happen to come with skin, follow the instructions below to remove it. Because most fish fillets differ in thickness, some pieces may finish cooking before others—be sure to immediately remove any fillet that reaches 135 degrees. Serve the fish with lemon wedges or a relish.
Adjust oven rack to middle position and heat oven to 425 degrees. Dry fish thoroughly with paper towels and season with salt and pepper. Sprinkle very light dusting of sugar (about 1/8 teaspoon) evenly over 1 side of each fillet. Heat oil in large oven-safe nonstick skillet over high heat until smoking. Place fillets in skillet, sugared sides down, and press down lightly to ensure even contact with pan. Cook until browned, 1 to 1-1/2 minutes. Using 2 spatulas, flip fillets and transfer skillet to oven. Roast fillets until centers are just opaque and register 135 degrees on instant-read thermometer, 7 to 10 minutes. Immediately transfer to serving plates and serve with lemon wedges.
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Serving Size: 1 Serving (111g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 44 | ||
Calories from Fat: 26 (59%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.9g | 4 % | |
Saturated Fat 0.2g | 1 % | |
Monounsaturated Fat 1.6g | ||
Polyunsanturated Fat 0.8g | ||
Cholesterol 0mg | 0 % | |
Sodium 187.3mg | 6 % | |
Potassium 156.6mg | 4 % | |
Total Carbohydrate 11.6g | 3 % | |
Dietary Fiber 5.1g | 20 % | |
Sugars, other 6.5g | ||
Protein 1.3g | 2 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 44
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