How to Pan Grill the BEST Fish of your LIFE

As you know, or have at least heard, fish is very popular in the Mediterranean diet, specially in Spain. As it´s easily accessible, packed with lean protein and very healthy for you. In this post, I will show you how to Pan Grill the BEST Fish of your LIFE.

The technique ¨pan grilling¨, is very popular in Spain, where it´s known as A La Plancha. It´s basically cooking fish in a very hot pan with absolutely no fat in the pan. This allows the fish to keep its natural flavor and gives it an incredible texture.

In this recipe I will show you how to pan grill three different types of popular fish. Two I used frozen and thawed out and one I used fresh. The thickness of each fillet I used was 1 inch / 2.50 thick. So the cooking times below are for that thickness. If your fillets are thinner go 30 seconds less per side and if they´re thicker go 30 seconds more per side.

TIPS & TRICKS to Make this Recipe: Above all, the secret to perfectly pan grilling fish is three simple steps. 1.) Make sure to pat the fish completely dry with paper towels. 2.) Use a nonstick pan and make sure it´s very hot before adding the fish. 3.) Get a timer going once the fish hits the pan, that way you perfectly cook your fish.

Key Ingredients & Cookware I used in this Recipe:
PANS THAT I USE
MY CHEF´S KNIFE
GARLIC INFUSED OLIVE OIL

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How to Pan Grill the BEST Fish of your LIFE

Course Main Course

Cuisine Spanish

Prep Time 5 minutes

Cook Time 10 minutes

Servings 6

Calories 398 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 2 fillets tuna (frozen and thawed out) 9 oz / 250 grams each
• 2 fillets cod (frozen and thawed out) 9 oz / 250 grams each
• 2 fillets fresh salmon 9 oz / 250 grams each
• 2 tbsp garlic infused olive oil 30 ml
• pinch sea salt
• dash black pepper

FOR THE GARLIC AND PARSLEY SAUCE

• 2 tbsp extra virgin olive oil 30 ml
• 2 cloves garlic
• 2 tbsp chopped fresh parsley 8 grams
• 1/2 tsp lemon juice 3 ml
• pinch sea salt

Instructions

1. Heat a nonstick grilling pan with a medium to medium high heat

2. Meanwhile, pat the fillets of fish with paper towels, making sure to remove any excess water

3. Transfer the fillets of fish over a wire rack, brush each one with a kiss of garlic infused olive oil on both sides and season each one with sea salt & black pepper, once again on both sides

4. Once the pan is very hot, add the fillets of fish into the pan, two at a time, for the tuna go 1 1/2 minutes per side and for the cod and salmon go 3 minutes per side (the thickness of the fillets I used where 1 inch / 2.50 cm thick, if yours are thinner go 30 seconds less per side, if they are thicker go 30 seconds more per side)

5. Once the fish is fully cooked, transfer over a wire rack and let it rest for 1 minute

6. To make the garlic and parsley sauce to serve over the fish, add in 2 cloves garlic roughly chopped into a mortar (you can also use a food processor), along with a pinch of sea salt and 2 tbsp fresh parsley, pound down until you form a paste, then add in 2 tbsp extra virgin olive oil and 1/2 tsp lemon juice, mix together and pour over the pieces of fish

Recipe Notes

Get the Garlic Infused Olive Oil I used to make this Recipe

Nutrition Facts

How to Pan Grill the BEST Fish of your LIFE

Amount Per Serving

Calories 398 Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 3g19%

Polyunsaturated Fat 5g

Monounsaturated Fat 10g

Cholesterol 116mg39%

Sodium 118mg5%

Potassium 994mg28%

Carbohydrates 0.4g0%

Fiber 0.1g0%

Sugar 0.03g0%

Protein 52g104%

Vitamin A 2037IU41%

Vitamin C 3mg4%

Calcium 34mg3%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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