How to Cook Fish in a Pan (3-Ingredient Recipe)

Cooking fish in a skillet is a quick and easy way to get dinner on the table. With this easy fish recipe, you can cook any kind of fish for delicious results – there are only three ingredients and it cooks in less than 20 minutes!

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Fish is considered by many to be the ultimate lean protein. Touted for its health benefits, fish boasts such nutrients as omega-3 fatty acids, vitamins D and B12, calcium, and a host of minerals.

It’s so tasty and it’s healthy? I’m pretty much down with making more fish recipes, aren’t you?

It’s recommended that we eat fish twice a week, but how in the world do you cook it? You can certainly fry it. Whoever said no to a tasty plate of fish and chips? And you can grill it, too.

But, for ease, I suggest you cook fish in a skillet.

Why cook fish in a skillet?

It’s easy. Cooking fish fillets in a skillet is easy and doesn’t require any special equipment other than a frying pan and something to flip the fillet of fish.

It’s quick. It allows for quick prepping anytime and almost anyplace as you can heat said frying pan on the stovetop, over a campfire, on a campstove, or on a hotplate. With some care, you could even cook fish in the instant pot using the saute function. The cooking time for fish in a skillet is just a few minutes!

It’s less expensive. You only need three ingredients and a skillet. By contrast, deep frying fish requires copious amounts of oil and a deep fryer or a heavy pot and thermometer. Grilling fish requires an outdoor grill, possibly a fish basket or grill mat, and fair weather. Sautéing or pan frying fish in a skillet is the best way to go when you need something quick and easy.

Ingredients

To cook your fish in a skillet, all you need are:

• oil – You can use olive oil, butter, or some other cooking fat even cooking spray, but be generous lest the delicate fish stick to the pan.
• fish fillets or steaks – You can find almost any type of fish available at the grocery store, but some are better than others. Consult this seafood guide for what’s most sustainable for where you live and keep an eye out for sales. White-fleshed fish typically has a mild flavor, while salmon or red snapper are more heavily flavored.
• spices – Kosher salt and black pepper or another seasoning are simple ways to season fish. I typically make my own seasoning blends with what’s in the spice cupboard. This Fish Seasoning is amazing! But you can also use a simple seasoning of garlic powder, salt, pepper, and dried dill. You can vary the seasoning to suit your tastes and any flavor profile.
• for serving – It’s nice to serve fish with some extra seasoning. This could be simple lemon wedges or a Remoulade Tartar Sauce. It’s up to you!

Variations: if you like golden brown crispy fish fillets, you can dredge the fish pieces in seasoned flour prior to frying. Make sure you bring your ingredients to room temperature and adjust the heat so that your flour coating doesn’t brown too much before the fish is cooked.

Want an easy one-dish fish dinner? Make my Skillet Fish & Asparagus!

Instructions

Here’s the basic technique for cooking fish in a pan on the stovetop:

1. Pat the fish dry with paper towels if very wet. Season the fish with your favorite seasoning mix or just salt and pepper.
2. Heat the oil or other fat in a non-stick pan or large skillet over medium heat.
3. Add the fish pieces, skin side up, to the hot oil in the skillet and cook 4 to 5 minutes on the first side. Thin fillets will cook more quickly than thicker fillets or steaks. Flip with a fish spatula or other type of turner and continue cooking on the second side until the fish pulls apart easily, another 4 to 5 minutes. If the fish flakes, some say it’s already overcooked. Fish is safe to eat when it reaches an internal temperature of 145 degrees.
4. Remove the fish from the heat and serve with optional toppings, such as herb butter, tartar sauce, salsa, lemon wedges, malt vinegar, or lemon juice.

Make-ahead instructions

If you like you can cook fish for meal prep. Be sure your fish is very fresh; it won’t smell fishy. Cook as directed. Divide into meal prep containers and allow the steam to blow off. Cover securely and store in the fridge until serving, up to 2 days.

Fish can be served cold or warm, depending on your preferences.

Serving suggestions

There is no shortage of Easy Fish Recipes, but fish doesn’t have to be complicated, despite what you’ve heard. A healthy protein on its own, fish is super simple to prepare. 

It can be seasoned lightly with just salt and pepper and served with lemon slices or generously doused with this Warm & Spicy Fish Rub. Cajun Spice Blend is also a good seasoning.

Top your cooked salmon or tilapia with a pat of Herb Butter for an instant lemon butter sauce. You can serve cooked fish with salsa or a homemade Greek Yogurt Tartar Sauce. 

Tuck your panfried fish into tacos or slide it onto a Taco Salad for a low-carb alternative.

What to do with leftovers

Fresh fish will not smell fishy, so if your fish is already strongly aromatic, eat it up the first night.

Otherwise, leftover cooked fish should be good for about 2 to 3 days. I typically box it up for meal prep lunches so that we can easily reheat and eat. 

If you like, you can serve leftover cooked fish in tacos, wraps, salads, or soups. It’s delicious stirred into a creamy soup, like this Chunky Potato Soup with Bacon & Tarragon.

More Great Fish Recipes

This post was originally published on April 5, 2021. It has been updated for content and clarity.