Pan frying is one of the quickest and best ways to cook fish fillets, prawns and scallops. Use a pre-heated heavy cast-iron pan with a little hot oil, cook skin-side down first, and turn the seafood only once for a crisp, caramelised finish.

This is an excellent way of cooking whole pan – ready fish, fillets, portions, prawns and scallops.

• Use heavy, quality, cast iron pan which has been pre – heated
• Add a little olive oil to pan and ensure a high heat is achieved
• Lay the fish in and allow the flesh to colour to caramelise the proteins, this cooking only takes a moment so attention to the pan is key
• Skin on fish, always cook skin side down first, for 80% of the cooking time
• Skinless fish fillets split cooking time evenly between both sides and cook presentation side first
• For thicker portions transfer pan to the oven for finishing
• Turn the seafood only once
• Drain excess oil on absorbent paper and serve immediately

Tips…

If applying flour, apply just before cooking

Always ensure the oil is hot prior to adding the seafood, but make sure the oil is not so hot that it smokes.

Frequently Asked Questions

Which side of the fish do you pan fry first?

Always cook skin-on fish skin-side down first, for around 80% of the total cooking time. For skinless fillets, cook the presentation side first and split the time evenly.

When should you add flour to fish before pan frying?

Apply flour just before cooking, not in advance, so the coating stays dry and crisps up rather than going soggy.

How hot should the oil be for pan frying seafood?

The oil should be hot before the seafood goes in, but not so hot that it smokes.