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.
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Watch the Video Below on How to Pan Grill the BEST Fish of your LIFE
How to Pan Grill the BEST Fish of your LIFE
- 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
Heat a nonstick grilling pan with a medium to medium high heat
Meanwhile, pat the fillets of fish with paper towels, making sure to remove any excess water
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
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)
Once the fish is fully cooked, transfer over a wire rack and let it rest for 1 minute
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
Get the Garlic Infused Olive Oil I used to make this Recipe
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