Fish is a delicate protein that benefits from quick, even cooking. That is the reason why chefs prefer to use a sauté pan when cooking fish. But what type of sauté pan is best?
There are two main types of sauté pans on the market: nonstick and stainless steel. Each has its advantages and disadvantages when it comes to cooking fish. Let’s discuss their pros and cons.
Nonstick Pans
Nonstick pans are great for cooking fish because they provide a more even heat distribution. These are ideal for cooking fish that needs to be handled gently, such as flaky whitefish or salmon fillets. The nonstick coating prevents the fish from sticking to the pan and makes flipping and removing the fish much easier.
Nonstick pans also have a smooth surface which makes them easy to clean.
Drawbacks
However, nonstick pans have a few drawbacks, which include –
1) They don’t conduct heat as well as stainless steel, so the fish can end up overcooking on the outside while still being undercooked in the middle.
2) Non-stick pans can’t be used at high heat, so they’re not ideal for searing fish.
3) The nonstick coating can eventually wear off with repeated use, exposing the pan’s metal surface and making it more likely to cause sticking. This coating can sometimes scratch or peel off if they’re not used properly, so it’s important to be careful when using them.
Stainless Steel Pans
Stainless steel pans are a good alternative to nonstick pans because they can withstand high heat and don’t have a coating that can scratch or peel off. These pans don’t have a nonstick coating, but they do have a smooth surface that prevents sticking. Stainless steel conducts heat better than nonstick, so it’s easier to get an even cook on the fish. And because stainless steel can be used at higher temperatures, it’s ideal for searing fish.
These pans are great for cooking fish because they brown the skin nicely. They also have good heat retention, which helps to keep the inside of the fish cooked evenly. Stainless steel pans are more difficult to clean than nonstick pans, but they are more durable.
Drawbacks
However, stainless steel pans do have a few drawbacks, which include –
1) Stainless steel pans can be more difficult to use because fish can stick to them if they’re not properly seasoned or oiled.
2) They can be more difficult to clean than nonstick pans because the smooth surface doesn’t release stuck-on food as easily.
3) They are also more difficult to flip and remove fish from, so you’ll need to be careful in order to ensure that the fish doesn’t break when flipping it or removing it from the pan.
Now that you are aware of the benefits and drawbacks of each type of pan, let’s take a look at how to use them to get the best results when cooking fish.
How To Cook Fish In A Non-Stick Pan
- Preheat the pan
When using a nonstick pan, it is important to preheat the pan before adding the oil. This will ensure that the fish does not stick to the pan.
- Add oil
Once the pan is heated, add enough oil to coat the bottom of the pan. You can use any type of oil, vegetable oil, olive oil, or canola oil.
- Place the fish in the pan
Place the fish in the pan and then cook for 2-3 minutes per side. Be careful not to overcrowd the pan so that the fish has enough room to cook evenly on both sides.
- Remove from heat and serve
Once the fish is cooked, plate it well and serve immediately.
How To Cook Fish In A Stainless Steel Pan
- Preheat the pan
Preheat is one step; you must always make use of being it any pan. Even when you are using a stainless steel pan, it is important to preheat the pan before adding the oil to ensure that the fish doesn’t stick to the pan.
- Add oil
Once the pan is hot enough, then add enough oil to cover the bottom of the pan. You can make use of any type of oil such as vegetable oil, olive oil, canola oil, or any other type of your choice.
- Place the fish in the pan
After adding oil to the pan, add the fish to it and cook for 2-3 minutes on each side. Remember not to overcrowd the pan so that each fish has enough space to cook evenly on both sides.
- Remove from heat and serve immediately
Once the fish is cooked through, plate it and serve immediately with your favorite sauce or lemon wedges.
There you have it! Now you know how to cook fish in a nonstick or stainless steel pan. Each type of pan has unique benefits that make it better for cooking fish. So, when you are ready to cook your next fish dish, be sure to use the right type of pan for the best results.
Some Fish Recipes To Try In Your New Pan
1) Pangasius In Tamarind And Coconut Sauce Recipe
Ingredients:
1 tablespoon oil
1 onion, sliced
2 garlic cloves, chopped
2 teaspoons grated ginger
1 red chili, sliced
1 teaspoon turmeric
2 tablespoons tamarind paste
400ml coconut milk
4 pangasius fillets (about 200g each)
Salt and pepper to taste
Cilantro leaves to garnish (optional)
Instructions:
1) Heat oil on medium heat. Add the onion, garlic, ginger, chili, and turmeric and fry for 3-4 minutes until fragrant.
2) Add the tamarind paste and coconut milk and bring to a boil.
3) Add the pangasius fillets to the sauce and simmer for 10 minutes until cooked through.
4) Season with salt and pepper to taste. Garnish with cilantro leaves if desired.
2) Salmon With Lemon Butter Sauce Recipe
Ingredients:
4 salmon fillets (about 200g each)
Salt and pepper to taste
Lemon butter sauce:
1/2 cup (120ml) white wine
1/2 cup (120ml) chicken stock
1/4 cup (60 ml) lemon juice
3 tablespoons butter, cubed
Instructions:
1) Season the salmon fillets with salt and pepper.
2) In a pan over medium heat, cook the salmon fillets for 3-4 minutes per side until cooked through.
3) To make the lemon butter sauce, add the white wine, chicken stock, and lemon juice. Then continue to simmer for 3-4 minutes until reduced by half.
4) Add the butter cubes to the sauce and whisk until melted.
5) Serve the salmon fillets with the lemon butter sauce on top.
3) Seared Tuna With Sesame Seeds Recipe
Ingredients:
4 tuna steaks (about 200g each)
Salt and pepper to taste
2 tablespoons sesame seeds
Sesame oil for frying
Instructions:
1) Coat the tuna with some salt and pepper.
2) In a pan over medium heat, sear the tuna steaks for 1-2 minutes per side until browned.
3) Sprinkle the sesame seeds on top of the tuna and press them into the flesh.
4) Drizzle with sesame oil and serve immediately.
4) Tilapia With Tomato And Basil Sauce Recipe
Ingredients:
4 tilapia fillets (about 200g each)
Salt and pepper to taste
Tomato and basil sauce:
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, chopped
1 can (400g) diced tomatoes
1/4 cup (60ml) chicken stock
1/4 cup (60ml) white wine
2 tablespoons chopped basil leaves
Instructions:
1)Cover the tilapia fillets with salt and pepper.
2) In a pan over medium heat, cook the tilapia fillets for 3-4 minutes per side until cooked through.
3) To make the tomato and basil sauce, heat the olive oil in a pan over medium heat. Add garlic and onion to the pan and fry for 3-4 minutes until softened.
4) Add the diced tomatoes, chicken stock, and white wine and bring to a boil. Simmer for 5 minutes until slightly reduced.
5) Stir in the basil leaves. Then season with salt and pepper.
6) Serve the tilapia fillets with the tomato and basil sauce on top.
When To Opt For Non-Stick Pans?
Nonstick pans have several advantages that make them ideal for cooking fish. They heat up quickly and evenly, meaning you can get started cooking as soon as the pan is on the heat. This also makes them great for searing fish, as you can get a nice crispy skin without having to use too much oil. Nonstick surfaces also make flipping and removing fish much simpler and less likely to result in broken or flaked meat.
If you’re looking to cook fish without any fuss or bother, then nonstick is the way to go. However, here are some things to note. Firstly, nonstick surfaces are not as durable as stainless steel, and over time they will start to degrade and flake. Therefore, you will need to replace your pan more often if you opt for nonstick. Secondly, nonstick pans should never be used at high temperatures as this can release harmful chemicals into the food.
So, if you’re looking for an easy-to-use pan that will give you great results, then go for nonstick. Just make sure to take care of it and don’t use it at too high a heat.
When To Choose Stainless Steel?
Stainless steel pans have several advantages that make them ideal for cooking fish. Firstly, they are extremely durable, so they will last longer than nonstick pans. Secondly, they can be used at higher temperatures without any risk of releasing harmful chemicals. This makes them great for searing fish or cooking in a sauce. Stainless steel pans also have the advantage of being able to go from the stovetop to the oven, meaning you can start your dish on the stove and finish it off in the oven if you need to.
So, if you’re looking for a pan that will last longer and give you more versatile cooking options, then choose stainless steel.
So, Which Type Of Pan Is Better For Cooking Fish?
It depends on your preferences and what you’re looking for in a pan. If you want an easy-to-use pan that will prevent the fish from sticking, then a nonstick pan is a good choice. If you prefer a pan that can withstand high heat, is more durable, and allow you to sear the fish, then a stainless steel pan is a better option. Whichever type of pan you decide to make use of, be sure to season or oil it properly to prevent the fish from sticking.
