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Crispy-Skinned Fish

Achieving restaurant-quality crispy-skinned fish at home is simpler than it seems, provided you follow a few professional techniques. This diabetes-friendly recipe focuses on moisture control and pan preparation to ensure the skin remains golden and brittle while the flesh stays tender and succulent. By allowing the fillets to air-dry in the fridge and 'seasoning' your frying pan with oil and salt, you create a natural non-stick surface that prevents the delicate skin from tearing or sticking.

This light and nutritious dish is an excellent choice for a heart-healthy dinner, offering a high-protein meal that pairs beautifully with steamed greens or a fresh citrus salad. Choosing sustainably sourced white fish like sea bass or bream makes this a versatile staple for your midweek repertoire. It is a sophisticated yet easy preparation method that showcases the natural flavour of the fish with minimal fuss and maximum textural impact.

Video consigliati per Ricette adatte ai diabetici

Ingredients for Crispy-Skinned Fish

  • 60g fillets branzino or black bass

  • 2 cucchiai di olio vegetale

  • Sale kosher

Starting with parched skin is the key to a pro result— try to cook wet fish and it's going to steam, stick, rip, and generally be a huge, frustrating bummer. One hour before cooking, put your fillets on a plate, skin side up (no seasoning, please!), and leave them uncovered in the fridge to dry out.

Get a large stainlesssteel skillet ripping hot over high heat (2 minutes should do it), then pour in 1 tablespoon oil and add a big pinch of salt. Once the oil is smoking, take the skillet off the heat and use a handful of paper towels to wipe oil and salt around and out of the pan (be extra careful—you might want to use tongs to hold the towels).

Put your now-seasoned skillet back over high heat and take those beautiful air-dried fillets out of the fridge. Add another 1 tablespoon oil to the pan and hit both sides of each fillet with a decent amount of salt. Once the oil is shimmering, carefully lay a fillet skin side down in the pan (be sure to lay them going away from you to guard against spatters).

Use a fish spatula (call it a "fish spat" if you want to sound like a pro) to apply firm, even pressure to the fillet until it relaxes and lies flat. Repeat with remaining fillet, then keep at it! Periodically press down each fillet and cook until flesh is nearly opaque and cooked through, with just a small raw area on top.

Slide your fish spatula under each fillet and—using your other hand as a guide—turn it away from you (watch that oil). Remove the pan from heat. At this point you're just letting the raw side kiss the skillet to finish cooking, about 1 minute.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 28 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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