Pan-Seared Chicken Fillet

Ingredients

• Chicken fillet
• Wheat flour
• Paprika
• Garlic powder
• Herbes de Provence
• Salt
• Black pepper
• Cooking oil

Method

Pound the fillets to an even 1.5 cm thickness — this is non-negotiable. Uneven thickness means the thin sections overcook to cottony dryness while the thick parts stay undercooked. Use the flat of a meat mallet, working from the centre outward, or place each fillet between cling film and bash it. Pat completely dry with kitchen paper. Moisture on the surface blocks the maillard-reaction, which is what builds colour and flavour; a wet fillet steams, not sears.

Mix flour, paprika, garlic powder, Herbes de Provence, salt, and black pepper in a shallow bowl. Be precise with the salt — season the flour mixture as you would season the finished dish, not tentatively. Coat each fillet thoroughly on both sides, pressing gently so the flour adheres. Shake off excess. Let the coated fillets sit for 2–3 minutes; the flour hydrates slightly and clings better, rather than slipping off in the pan.

Set your pan (stainless steel or cast iron, not non-stick) over medium-high heat for 2 minutes. Add cooking oil — groundnut or vegetable oil, something neutral with a high smoke point — and wait 30 seconds for it to shimmer and smoke slightly. The pan must be properly hot. Place the fillets in the oil; they should sizzle immediately and aggressively. Do not move them. Leave them untouched for 3–4 minutes until the underside is deep golden and releases easily from the pan. Flip once and cook the second side for 2–3 minutes. The meat is done when firm to the touch — a gentle press near the thickest part should resist without feeling hard. If the crust is dark but the flesh still gives, lower the heat to medium and finish for 1–2 minutes without moving the fillets.

Thicker fillets (above 2 cm despite pounding) need the heat adjusted: sear hard at medium-high for 3 minutes per side to build colour, then reduce to medium and cook for a further 2–3 minutes covered with a lid, which traps steam and conducts heat through the meat without burning the crust. This is heat-control — the technique separates a golden exterior from an overcooked interior.

Transfer to a warm plate immediately. The residual heat continues cooking for 30 seconds after removal. Rest for 2 minutes before serving; this allows the fibres to relax and reabsorb moisture.