Pan seared fish with charred corn salad
Succulent pan seared fish served with a charred corn salad is an absolutely delicious, healthy and gluten-free summer dinner recipe.
Ingredients
- Fish. Any white fish will work for this recipe. Hake, tilapia, cod, snapper, bass, etc.
- Corn. I used fresh corn on the cob but frozen corn can be substituted.
- Tomatoes.
- Red onion.
- Fresh Jalapeño.
- Fresh cilantro/coriander.
- Lime juice.
- Olive oil.
- Salt and black pepper.
How to pan sear fish
Heat a large frying pan or skillet over medium-high heat. The pan is ready when water slides around the pan. If it sizzles or does nothing, the pan isn’t hot enough. A hot pan is key to ensuring the fish won’t stick. Pat the fish fillets dry with paper towels then drizzle over a few teaspoons of olive oil and season with salt and black pepper. Rub the olive oil and seasoning into the fish then add to the hot pan. Allow to cook for 3-4 minutes per side (depending on thickness). Serve the pan seared fish with fresh lemon wedges.
What to serve with pan seared fish
This charred corn salad is a great side dish and my favorite way to serve fish in the summer. I like the char the corn in a hot skillet or on an outdoor grill until caramelized all over then I slice the kernels off the cobs. Combine in a large bowl with chopped tomatoes, red onion, finely diced jalapeño and fresh cilantro. Dress with olive oil, lime juice, salt and pepper and serve. Other side dishes that work well with fish are crispy potatoes, sautéed greens or a big Greek salad.
- Crispy salt and pepper smashed potatoes
- 10-minute lemon garlic sautéed broccolini
- Easy Greek Orzo Salad
Fish recipes
Pan seared fish with charred corn salad
Ingredients
For the charred corn salad
- 6 ears of corn
- 2 cups cherry tomatoes chopped
- ½ red onion finely chopped
- 1-2 jalapeños finely chopped
- ½ cup fresh cilantro/coriander
- 2 tbsp olive oil
- 1-2 tbsp lime juice
- salt and pepper to taste
For the fish
- 800 g (28oz) white fish fillets
- 2 tbsp olive oil
- 1-2 tsp salt
- pepper to taste
Instructions
- To make the salad, brush the corn with olive oil and char in a hot pan/skillet or on an outdoor grill until caramelized on all sides.
- Slice the corn off the cobs and transfer to a large mixing bowl.
- Add the chopped tomatoes, red onion, jalapeño and cilantro/coriander then dress with olive oil, lime juice salt and pepper.
- Pre-heat a large frying pan or skillet over medium-high heat.
- Pat the fish fillets dry with paper towels then drizzle with olive oil and season with salt and pepper.
- Rub the oil and seasoning into the fish.
- Add the fish to the hot pan and cook for 3-4 minute per side (depending on thickness) until the fish is golden brown and cooked through.
- Serve the fish with the charred corn salad.
Nutrition