Knowing how to perfectly pan-fry sablefish is a skill that even newer seafood cooks can easily master. That’s because sablefish is a particularly fatty species of fish, making it a forgiving one to cook even when using high-heat cooking methods like pan-frying. Pan-frying is also the easiest way to transform sablefish’s fat-rich skin into a crispy, golden treat.
Simple Tips for Perfectly Pan-Fried Sablefish
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Pat the sablefish fillet dry to remove excess moisture.
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Sufficiently heat your pan and oil (sizzling hot!) before adding the fillet.
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Ensure good skin to pan contact by pressing down firmly onto fillet with a fish spatula.
How to Pan-Fry Sablefish
Gather your materials: Your fillet(s), tea towel or paper towels, fish spatula, high-heat cooking oil, salt and pepper, skillet
Heat a skillet over medium-high heat. Meanwhile, pat sablefish fillet dry with a tea towel or paper towel, then season with salt and pepper.
Add just enough oil to cover bottom of skillet, then allow to heat up. Once oil begins to shimmer (hot enough to sizzle) carefully place fillet skin side down into skillet. Using a fish spatula, press down firmly to ensure good skin to pan contact, holding for 15 seconds.
Sear undisturbed until fillet releases easily with the help of the fish spatula, about 4 to 5 minutes. Flip carefully, then allow to cook until internal temperature of fillet reaches 130F at its thickest part for medium doneness, about 2 to 3 more minutes depending on thickness of fillet.
Enjoy! Once you've mastered how to pan-fry sablefish, try our easy recipe for Pan-Fried Sablefish with Sweet & Sour Vietnamese Sauce or level up your skills to make Pan-Roasted Sablefish with Squash Succotash.
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*Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness, especially if you have a certain medical condition. The FDA recommends an internal temperature of 145°F for cooked fish.
