Are you afraid to grill fish? A lot of people I know are. They tell me that it falls apart after sticking to the grill or it turns out rubbery.
If you follow my advice and BBQ tips below, you’ll be grilling up a fish like a pro.
Before we start, there are different kinds of fish that can be grilled, and everyone has their own favorites. While I love Chilean sea bass and halibut, others love salmon and tilapia. My mother-in-law can’t get enough catfish, but she passes on mahi mahi.
I’ve categorized this popular list of fish varieties based on their taste, health benefits and price.
I’m sure you’ll find a type of fish that you love. If not, just head on over to my smoked brisket page :).
The taste of fish is often categorized five ways. It can either be fishy, mild, buttery, steak-like or muddy.
When fish is described as tasting fishy, it means that it has an overpowering, strong flavor. Mild fish, on the other hand, has very little flavor at all. Most white fish fits this category.
Buttery fish is usually mild, but it is also rich. Steak-like fish is meatier with a firm texture. And muddy-tasting fish comes from fish that feed along the bottom of bodies of water.
It’s low in calories, high in protein, low in saturated fat, and full of vitamins, minerals, and Omega-3 fatty acids. Fish is a very healthy source of protein.
For better heart and brain health, eating 3 grams of Omega-3 fatty acids every day can lower blood pressure and inflammation. It can also lower the risk of some types of cancer.
The nutrition information below was compiled from the U. S. Department of Agriculture FoodData Central and is based on a 100-gram serving.
There are several factors that influence the price of fish. These can include seasonality, your proximity to oceans and lakes, supply and demand, processing, and quality and sustainability.
Non-filet whole fish usually costs less, unless they come from another country, in which case they may cost more.
Grilling fish on a grill pan is one of the healthiest, quickest and easiest ways to cook seafood. With the right techniques, you can achieve restaurant-quality results in your own kitchen.
As a beginner griller who wants to impress my family and friends, I have spent a lot of time researching and testing out the best practices for grilling fish on a grill pan. In this comprehensive guide I will share everything I have learned to help other novice cooks master this skill.
Why Choose a Grill Pan for Cooking Fish?
Here are some of the biggest benefits of using a grill pan to cook fish compared to other methods:
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Get authentic grilled flavor indoors: A grill pan allows you to get those attractive grill marks and infuse smoked flavor without having to fire up an outdoor grill. This makes it perfect for quick weeknight meals.
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Cooks fast: Fish fillets usually take only 6-8 minutes per side to cook through on a grill pan, thanks to the direct high heat. Much faster than baking or poaching.
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Less mess: There’s no need to worry about fish sticking to the grill grates and falling apart when you use a grill pan. The raised ridges help sear the fish nicely.
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Easy temperature control: It’s simpler to control the level of heat on a stove top compared to managing the temperature on a charcoal or gas grill.
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Use less oil: The ridged surface helps prevent sticking so you only need to use a minimal amount of oil. Healthier than deep frying.
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Retains moisture: The grill pan seals in the natural juices quickly giving you tender, flaky fish.
Step-by-Step Guide to Grilling Fish on a Pan
Follow these simple steps, and you’ll be grilling fish like a seasoned pro:
1. Choose the Right Fish
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The best fish for cooking on a grill pan are ones that won’t fall apart easily. Meaty fish with firmer flesh are ideal such as:
- Salmon
- Tuna
- Mahi mahi
- Shrimp
- Scallops
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Avoid more delicate fish like tilapia or sole which can overcook quickly and disintegrate when flipping.
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Get fish that is 3/4 to 1 1/2 inches thick. Thinner pieces may dry out and thicker cuts take too long to cook through.
2. Pat the Fish Dry
- After rinsing the fish, use paper towels to thoroughly pat it dry on both sides. This helps ensure a nice sear.
3. Oil the Grill Pan
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Use a paper towel to rub a thin layer of high smoke point oil like grapeseed or avocado oil onto the grill pan ridges.
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Make sure to coat the entire cooking surface. This prevents the fish from sticking.
4. Season the Fish
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Drizzle a small amount of oil over both sides of the fish.
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Sprinkle lightly with salt and pepper. Go easy on the salt since fish has a natural briny flavor.
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For extra flavor, you can rub on lemon-pepper seasoning, cajun spice mix or herbs before grilling.
5. Preheat the Grill Pan
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Place the oiled grill pan over medium-high heat for 3-5 minutes until extremely hot.
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Pro tip: Splash a few drops of water on the pan – if beads of water skitter around and evaporate right away, it’s ready for the fish.
6. Cook the Fish Skin-Side Down First
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Place the fish skin-side down onto the preheated grill pan.
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Press gently with a spatula to ensure even contact with the pan ridges.
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Let cook undisturbed for 4-5 minutes until the skin is crispy and browned. Resist the urge to move it around.
7. Flip and Cook the Flesh Side
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Once the skin is nicely seared, gently flip over using a thin spatula.
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Cook for another 3-4 minutes based on thickness.
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You’ll know it’s ready when the flesh looks opaque and starts flaking easily.
8. Check for Doneness
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The best way to ensure the fish is cooked through but not overdone is to use an instant-read thermometer.
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Insert it horizontally into the thickest portion.
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It’s perfect when the internal temperature reaches 145°F.
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If you don’t have a thermometer, peek inside the flesh after slicing to make sure it’s opaque, not translucent.
9. Let It Rest Before Serving
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Transfer the fish to a plate and tent it with foil for 5 minutes.
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This allows the juices to redistribute so the texture stays moist and tender.
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Garnish with lemon wedges and your favorite sides. Enjoy!
Handy Tips for Grilling Fish on a Pan Perfectly Every Time
Follow these pro tips and tricks to take your grill pan fish to the next level:
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Pat the fish very dry before seasoning – moisture creates steam instead of sear.
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Use metal spatulas and tongs – they won’t scratch the pan’s surface like plastic utensils can.
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Heat the grill pan gradually – sudden temperature spikes can cause it to warp.
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Brush pan with high smoke point oils like avocado or grapeseed.
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Preheat on medium-high heat until smoking hot before adding fish.
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Don’t move the fish once it’s on the pan or it won’t sear properly.
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Cook skin-side down first for crispy skin, then flip gently with spatula.
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Use 10-12 minute total cooking time for 1-inch thick boneless fillets.
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Check smaller or thinner pieces sooner since they cook faster.
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Let rest before serving so juices redistribute evenly.
Common Grilling Mistakes and How to Avoid Them
Even experienced cooks make mistakes sometimes. Here are some of the most frequent errors when using a grill pan, and tips to prevent them:
Problem: Fish sticks to the pan and falls apart
Solution: Ensure grill pan is very hot before adding fish. Brush pan and fish with thin layer of oil. Don’t move fish once placed on pan.
Problem: Fish is burnt on outside but raw inside
Solution: Don’t use too high heat. Cook over medium-high heat. Flip fish halfway through. Cook to proper internal temperature.
Problem: Fish has no grill marks
Solution: Make sure grill pan ridges are clean. Preheat on medium-high heat until very hot. Don’t move fish once placed on pan.
Problem: Fish skin is soggy instead of crispy
Solution: Thoroughly pat fish dry before cooking. Start cooking skin-side down. Use high heat to crisp the skin.
Problem: Fish flesh falls apart when flipping
Solution: Allow fish to sear undisturbed before trying to flip it. Use thin spatula and handle gently.
Problem: Fish has a metallic taste
Solution: Avoid cooking acidic foods like tomatoes in an uncoated grill pan which can react with the metal.
Grilled Fish Recipes to Try on Your Grill Pan
Once you’ve mastered the basics, it’s time to get creative with different flavors. Here are some of my favorite grill pan fish recipes to experiment with:
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Lemon-Basil Salmon – Top fillets with minced garlic, lemon slices and basil. Grill until flaky.
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Jerk Mahi Mahi – Coat firm fish in a spicy jerk marinade. Grill with pineapple salsa.
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Cajun Shrimp – Toss shrimp in Cajun seasoning. Grill until pink. Serve with remoulade.
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Tuna Steaks Teriyaki – Marinate tuna in teriyaki sauce. Grill and top with sesame seeds.
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Scallops with Pesto – Coat scallops in basil pesto. Grill and finish with a squeeze of lemon.
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Whole Branzino – Stuff a butterflied Mediterranean sea bass with lemon and herbs. Grill until skin is crisp.
Other ways to cook fish
If you don’t care about grill marks and smokey taste, cover it with foil or cook it in a dish with foil. This keeps the moisture locked in, so you have nice and flaky fish. Make sure that all of the other things in your bag or baking dish will also be ready in 15 minutes. Fish cooks fast.
One bottle of beer and one and a half cups of flour always make the best batter. Dunk the seasoned fish in the batter and fry in one-inch of 350-degree oil. Serve it with malted vinegar or tartar sauce and another bottle of beer.
How to know when fish is ready
There are a few surefire ways to know the fish is ready. The most precise way is to use a digital meat thermometer to probe the internal temperature. The USDA recommends cooking fish to 145F degrees.
Slide the thermometer in through the side into the thickest part.
If you don’t have a thermometer, there are two other ways to check the meat. If you pierce it with a fork, it’s ready when the fish flakes and starts to separate.
Or, if you’re cooking salmon and see white liquid (albumin) leaking out of the side, it’s done.
If you’re cooking clams or muscles, they’re ready when the shells open. If they’re on the grill for a while and they don’t open, toss them.
Clams and muscles should be alive when you buy them and open when fully cooked. If a shell doesn’t open, it means it was dead before being cooked and can cause foodborne illness.
When cooking shrimp, crabs and lobsters, cook them to 145F or until the shells turn pink.
Now that you know the art of grilling fish, you’re ready to get cooking. But don’t despair. If your grilled fish isn’t perfect the first time around, you can layer the meat into fish tacos or on a fish sandwich Everyone will still love it!
How to Grill Fish Like a Pro
Can you cook grilled fish on a grill?
When you’re in a rush or just don’t feel like doing much for dinner, grilled fish is a perfect choice. Making this recipe using a skillet, a grill pan, or an indoor grill such as the George Foreman and some tasty fish seasoning takes no time at all but it sure does taste like you spent hours prepping.
How can I prepare fish for kids?
This is really dependent on the personal preference of your children. Some children will eat fish the same way adults do for others you may need to make this more interesting by creating things like homemade fishcakes, fish burger patties, fish balls or by adding this to toast or even pasta. Involving your children in the preparation and cooking process can also encourage them to consume the fish.
How long does it take to cook fish on a grill?
Once your grill has heated for 5-10 minutes and is nice and hot, place the fish on the grill and close the lid. It will only take 7-10 minutes to grill. Check the fish right at 7 minutes, and it will likely be done. If it is a thicker fillet, it will take a bit longer, but not much.
How do you cook fish fillets on an electric grill?
Place the grill pan, skillet, or saute pan on the stovetop over medium-high heat and let it warm while you prep the fish fillets. If you’re using an indoor electric grill, go ahead and heat it according to the manufacturer’s instructions. Brush one side of the fish fillets lightly with olive oil. Sprinkle with salt and pepper, Old Bay, and paprika.