I have been cooking fish for a pretty long time and at almost every restaurant I have worked at, fish is cooked in a hot pan and hot oven. This works great if you know what you are doing as the fish gets a crispy crust and, as long as you pull it out at the perfect moment, juicy flesh. For many home cooks though this is a challenge. The fish sticks, it burns, a screaming hot oven makes kitchen life unpleasant, your kid has some kind of last second dilemma at the exact moment the fish is cooked and you have to step away from cooking…etc.
We can solve some of those issues by cooking the fish at a gentle, low heat in a covered pan. We all know slow cooked meats are super tender right? Well why not fish?
Kudos to the brilliant chef Dan Kluger who featured this technique prominently in his cookbook “Chasing Flavor.” I think he did a great job taking something we do in restaurants and translating it for the home cook.
This technique is highly versatile. In the simplest approach, simply put the fish in a pan with a splash of water, maybe some olive oil and seasoning and go from there. It is quite easy to layer on flavors though. Try playing around with fresh herbs, toasted spices (toasted because the low heat will might not be sufficient to fully release the essential oils), citrus juice and zest, etc. By combining this with my quick brine for fish you really can’t fail.
Finally, if you want to take it one step further, you can use this technique for a one pan dinner. Just add whatever veg you want to the pan with the fish. Just note that many items, potatoes, mushrooms, carrots for example, will need to be cooked ahead of time as the low temperature might not cook them through. You can still use the same pan of course, just plan accordingly. Maybe saute some thinly sliced potatoes and onions, stir in some grainy mustard and white wine and place the fish on top of that…? Zucchini noodles, orange wheels and olives? Mushrooms and broccoli with hoisin and a shot of sriracha…you get the idea.
No-Fail Slow Cooked Fish
Cooking fish is intimidating to many home cooks. This technique slows down the process and produces succulent filets in only about 30 minutes, which is the perfect amount of time to whip up a quick salad or pot of rice, set the table and have a glass of wine. And because the cooking temperature is low and gentle, even if you leave the fish in a couple extra minutes, it won't be a disaster.
Ingredients
- All you really need here is a pan, water and salt but you can take this as far as your imagination will go. Try subbing out the water for white wine, adding aromatics, spices and herbs and even a grain or veggies (just plan ahead and precook if you need to)
Instructions
1. Heat oven to 250
2. Select a pan that will hold the fish without crowding but also without too much extra room (use a larger pan if cooking with other vegetables or a starch)
3. Season the fish on both sides with salt and pepper. Warm the pan slightly over a low flame. It shouldn't be hot, just warm so that the heat transfer from the oven to the fish happens a bit more smoothly.
4. Place a few tablespoons of water in the pan, just enough to coat in a thin layer, drizzle with some olive oil if you like and place the fish on top. In the recipe in the video I used garlic confit oil, black olives, lemon zest and juice and baby spinach, which cooks quickly in the flavorful cooking jus.
5. Cover tightly with foil or a lid and bake. For thinner filets (up to 1/2" or so) check after 15-20 minutes. For a thicker filet like the one pictured check after 30 minutes. We are looking for 140 degrees or very warm when pierced with the tip of a small knife or cake tester. For the latter method, gauges temperature by touching the knife or tester to your top lip or the inside of your wrist. The final cooking temperature we want is 145-150 but the fish will carry over and continue cooking while it sits in the hot pan after cooking or on a hot plate on the way to the table.
"The Fish Whisperer"
Notes
I the video I serve the fish with a sauce of Eastern European origin called Ajvar (pronounced Eye-Var) mixed with a little tahini and lemon juice. The brand I like is called Podrika.
I also serve the fish with a delicious and super convenient steam in the bag, ready to eat ancient grain mix from a brand called Tasty Bite. Even though it's sort of cheating, I think this is a great product and a HUGE time saver.
