By Published Oct. 14, 2023.
This is Technique #18 from our 100 Techniques Every Home Cook Can Master.
Each technique is broken into three sections: why it works, key steps, and recipes that use it. Learn these recipe building blocks and you'll be set up for a lifetime of cooking success.
White fish fillets are frequently overlooked in favor of bolder choices, but we love their mild flavor and delicate texture. Whether cooking thin or thick fillets, our goal is always a golden brown, lightly crusted exterior and a perfectly moist and flaky interior.
To achieve that golden exterior, you need plenty of heat. But you can’t let the fillets get too hot or cook for too long or they will dry out and fall apart (not to mention that they will stick hopelessly to the pan). How do you reconcile these seemingly opposed goals?
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We started by applying lessons learned from cooking other types of fish. For example:
For thicker fillets, place them in the skillet over high heat and then, since they need a longer cooking time than thin fillets, immediately lower the heat to achieve outer browning without overcooking the interior. We also include a bit of sugar in the salt rub for our thick fillets; this helps to accelerate the browning process over the lower heat level.
For flaky fish fillets, it’s safest to take the precaution of using two thin spatulas for flipping. Sliding one spatula under the piece of fish and using the second to guide the fish as you flip it makes it easy to keep the delicate fish beautifully intact.
Whether it's tilapia, sole, or flounder, here are the key steps to properly prepare and cook flaky fish fillets.
Sprinkle fillets with salt and let rest. Pat dry.
For thin fillets, cut each fillet in half lengthwise at seam that runs down middle of fillet.
Heat oil in 12-inch nonstick skillet over high heat until just smoking. Add thick halves to skillet and cook, tilting skillet to distribute oil, until first side is golden.
Using 2 thin spatulas, flip fillets. Cook until second side is golden and fish registers desired doneness. Remove from skillet.
Return skillet to high heat. When oil is just smoking, add thin fillet halves and cook until undersides are golden. Flip and cook second sides until golden.
Use your newfound thin fish sautéing knowledge with any of these recipes.
Ready to learn another technique? Choose from our list of 100 Techniques Every Home Cook Can Master.
