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Pilar's Chilean Food & Garden

Pilar's Chilean Food & Garden

A recipe blog by a Chilean living in the USA

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Sautéed White Fish

April 28, 2017 by Pilar Hernandez

Versión en español

Sautéed White FishAlthough we call it griddled fish in Chile, it’s sauteed. At least in Chile where people often do not own a griddle. Of course, the name does not matter as it’s a lovely, simple and delicious way to cook fish. At home, Sautéed White Fish is always a success among children and adults.

The trick for this dish is not moving the fish until it has sealed and has come loose from the pan by itself, so use your kitchen timer and do not touch it until it sets off.

The fish splatters a lot, so if you own a splatter guard, keep it at hand. The rest is a fresh fish, a good nonstick pan, and a good spatula. I hope you enjoy this recipe and it comes in handy.Sautéed White Fish

You may also be interested in the recipe: Chilean Stuffed Fish

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Sauteed White Fish

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  • Total Time: 30 minutes
  • Yield: 4

Ingredients

  • 4 white fish fillets, clean (cod, catfish in the US)
  • oil
  • Salt and pepper
  • Aliño Completo, optional (A traditional Chilean blend of spices: dried oregano, cumin, cilantro, garlic, pepper, and salt)
  • parsley and lemon to serve

Instructions

  1. In a plate or tray place 2 layers of paper towel.
  2. Heat a nonstick pan over medium heat, about 2-3 minutes.
  3. Place the fish fillets on the paper towel and pat dry thoroughly using additional paper towel sheets.
  4. Add oil to the hot pan, about 1 tablespoon. It will heat immediately.
  5. Place 2 fish fillets or 4 if the pan is big. Make sure they do not overlap. Season with salt, pepper, and aliño completo if you like.
  6. Cook for 3 minutes. Do not move. After 3 minutes, turn using a spatula, season and cook for 2-3 minutes on the other side, or until cooked and easily flakes, it will depend on how thick the fillets are.
  7. Remove to a plate and serve immediately or cover with aluminum foil or a pot’s lid to keep them warm.
  8. Cook the other fillets. Sprinkle with parsley and lemon juice, and serve.
  • Author: Pilar Hernandez
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Category: Savory
  • Method: Sautéed
  • Cuisine: Chilean

Nutrition

  • Serving Size:
  • Calories: 297
  • Sugar: 0.2 g
  • Sodium: 691.1 mg
  • Fat: 15.1 g
  • Saturated Fat: 2.3 g
  • Carbohydrates: 0.5 g
  • Fiber: 0 g
  • Protein: 37.8 g
  • Cholesterol: 118.8 mg

Keywords: chilean sautéed fish, fish, quick, easy

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Sautéed White FishPescado a la plancha Sautéed White Fish

Sautéed White Fish


The Chilean Kitchen*




 

If you enjoyed this recipe, you would also enjoy my cookbook* featuring 75 Chilean recipes for all seasons. It is lovingly written and scrumtpiously photographed, and you’ll delight in the best that Chilean cuisine has to offer, with easy-to-follow recipes tailored to American ingredients and grocery stores.

* Amazon affiliate links

Category: Chilean recipes, Chilean Seafood, Fish, Savory things

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