The 10min Foodie: How to Pan Fry the Perfect Fish

Accompaniments, Fish, Foodeos, Foodies, Health benefits, How to's, Recipes, Seafood, twitter, Vegetables — By on June 14, 2009 at 3:14 am

Health organizations throughout the world recommend that we eat fish at least twice a week, so knowing how to cook fish to perfection will make this recommendation a rather pleasurable experience.

Within this episode of The 10min foodie, not only will you learn how to cook a succulent piece of ocean trout, you will also learn how to do it all in under 10 minutes. What could be simpler and what better way to eat yourself to better health.

Fabulous fish facts: via Bridget_cooks on twitter

  • People who regularly eat fish have a lower incidence of depression. Depression can be linked to low levels of omega 3 in the brain.
  • Fish averages less than 2% fat, is low in kilojoules, with fewer kilojoules than even the leanest meat or chicken.
  • Omega 3 fatty acids found in fish helps reduce the risk of, breast, ovary and prostate cancers.
  • Eating fish at least once a week helps with prenatal and postnatal neurological development.
  • The omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent.
  • Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia.
  • Children who eat fish may be less likely to develop asthma.
  • Eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation.
  • Fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina.
  • People who eat fish once per week are less likely to develop Alzheimer’s disease than those who never eat fish.
  • Fish is a good low calorie, high protein choice to assist in weight loss.
  • Fish is good choice for people with diabetes. The high protein supply aids in the regulation of blood sugar.
  • Fish is good source of Vitamins helping to maintain healthy nerve tissues,strong bones,  teeth and a glowing complexion.
Alternative Fish Accompaniments
  • Simple  fresh green salad of spicy rocket and mizuna leaves with a citrus vinaigrette
  • Cooked red and orange beetroot salad with slivers of ruby grapefruit and fresh mint
  • Classic oven baked crispy potato wedges with homemade tartare sauce and fresh lemon wedges
  • Steamed mussels with chilli and lemongrass in a butter broth
  • Soba noodles with fresh wasabi, sliced shallots, ginger and sesame oil


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  • BigB3n

    nice vid.

    is there a specific reason why a flesh side sear is performed first? As I usually do it the other way around.

    • http://www.theinternetchef.biz Bridget

      Hi there, the reason you cook the fish flesh side down first is two fold.

      Firstly in a restaurant we call the flesh side, presentation side, so its the side that you show when you plate up, but the main reason is that the skin is there to protect the delicate fish during the cooking process- this will help to stop the flesh from drying out and will help to maintain the moisture better.

      The side of the fish that is in direct contact with the pan will have the most direct heat source- hence cook faster and dry ont faster, so when you flip the fish before putting it in the oven you are allowing the skin to act as barrier between the pan and the flesh.

      Happy cooking!

      Love, Bridge.

  • BigB3n

    Thanks for the reply. Concept makes sense, now that you say it, I wonder why I’ve always been trained to do it skin side down first though. Hmmmm…

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