Cast Iron Grilled Chicken Fillet Recipe makes a perfect busy weeknight meal. Marinated in a spicy and flavorsome sauce, these chicken pieces are super tender and luscious.
Who doesn’t love chicken for dinner? It is super easy to prepare dinner if you know how to roast chicken thighs. On the other hand, we sometimes crave for something with a grill taste. And I’ve finally discovered how to make it on the stove: Cast Iron Grilled Chicken.
Cooking Chicken Tenders In Cast Iron Skillet
I made these cute guys on my new cast iron skillet. And there is absolutely a big difference between these and the ones cooked on a regular non stick skillet. These come out perfectly tender and juicy when cooked in a cast iron skillet while they come out really dry when cooked in other non-stick pans.
This skillet is my first cast iron item in the kitchen and it will not be the only one. But how did I decide to start using cast iron? Just after reading this article by Oysterculture, I was persuaded not to use teflon (non stick) pans that often and this was the starting point of my cast iron experience. When you read her article, you will see that there is an unbelievable link between teflon and dead birds. Go read that article if you want to learn further on how chemicals harm nature and our body.
About Using Cast Iron Pans
Searching cast iron on the Internet, I learnt that it is the healthiest cookware material. I must admit that I was so excited when we brought this skillet to home. You have to look after cast iron cookware, which makes it special and different from other pans. And it needs a process at the beginning before starting to use it called seasoning.
With the guidance of the salesman’s advice, we washed it just with water (no detergent), dried, brushed all around it with olive oil (including its holder), and cooked it in oven at 200C for 1 ½ hours. Then it was ready to use!
We love making cast iron grilled chicken using this skillet. As heat distributes equally on cast iron, this is a perfect way of grilling. And the cleaning part is not difficult. Just wash it under water, use salt instead of detergent to remove any remnants, dry, and oil it again before placing it on shelf. This method is like a natural seasoning and you will see how tasty your beef or chicken is each time you use it. So the more you use your cast iron skillet, the more scrumptious results you have.
How To Marinate Chicken Fillet
I generally marinade chicken or beef in a simple olive oil and thyme mixture, but I used a different one this time. I make the marinade with the following spices: black pepper, ginger powder, turmeric powder, a bay leaf and dried thyme. The other ingredients in the marinade are:
- soy sauce
- oil of your choice
- lemon zest
- garlic
Mix them all in a bowl. Put the chicken fillet pieces in a plastic bag and pour the sauce on them. Make sure all of them are coated with the sauce. And tie the bag. Put it on a plate and wait it in refrigerator for about 5 hours.
Cooking Chicken In Cast Iron Skillet
Put your cast iron skillet on stove over high heat (I didn’t add oil in it as I already keep my skillet oily as explained above). When it’s heated enough, you see fumes rising up. It’s time to place the chicken pieces now.
Bring it to low heat and place chicken fillets on skillet. Turn them over after about 5 minutes. And brown the other sides for another 5 minutes. When they reach the color you desire, take them on a plate. Repeat the same steps until you finish the fillets.
You can serve these well browned chicken fillets with a minced parsley topping. And a fresh salad like Turkish Shepherd Salad is a perfect companion for them.
PrintChicken Fillet In Cast Iron
Very well marinated chicken fillets roasted on cast iron skillet.
- Prep Time: 5 hours 10 minutes
- Cook Time: 20 minutes
- Total Time: 5 hours 30 minutes
- Yield: 2 1x
- Category: Dinner
- Cuisine: American
Ingredients
- 10 chicken fillets
Marinade:
- ½ cup soy sauce
- ½ cup sunflower oil
- 1 lemon zest, grated
- 4 cloves garlic, peels on, just broken gently with palm
- ½ tsp turmeric powder
- ½ tsp ginger powder
- ½ tsp ground black pepper
- ½ tsp dried thyme
- 1 bay leaf
Instructions
- Mix all ingredients of marinade in a bowl.
- Put fillets in a plastic bag and pour the sauce on them. Make sure all fillets are coated with sauce.
- Tie the bag, put it on a plate and wait it in refrigerator for about 5 hours.
- Put your cast iron skillet on stove over high heat.
- Bring it to low heat when heated enough and place chicken fillets on skillet.
- Turn them over after about 5 minutes. Brown the other sides for another 5 minutes.
- When they reach the color you desire, take them on a plate. Repeat the same steps until you finish the fillets.
- Serve these well browned chicken fillets with a minced parsley topping.
Keywords: spicy chicken pieces
That looks outstanding! And I couldn’t agree with you more about the cast-iron skillet. Mine gets used about three times a week and there’s just something about that seasoned pan that makes everything so much better!
Cast iron cookware is simply the best. I used non-stick pans for a long time, but a nice steak done in a cast iron pan plays in a whole different league. Besides, you can buy a quality pan for under 70 dollars and it will last you a lifetime. The non-stick cr*p may last 4 years or so if you are very lucky. If you search the web a bit, you can often get a quality pan on sale. There are always some amazing offers on cast iron cookware posted on the website. Alright, that did it, now I’m starving. I’m off to the kitchen to fry up some steak and eggs.
Lovely, Spicy Chicken Fillet.
I so love the look of your blog!! COOl!
I also love this tasty marinade!! I love marinating & grilling my meat,…mmmmmmm: a really cool & great dish!
cast iron skillets are probably the best thing to have around the kitchen. I love mine!! I do plan to get a larger one, too.
Hey, woow you remembered that article – that was sometime ago, but I think about it and shudder whenever I see folks cranking the heat.
I love cast iron, because you can use high head you can get a texture and taste to the meats you just can’t achieve with the non-sticks. Case in point your perfect looking chicken fillets. These little guys look amazing. I am breaking out my skillet right away.
I just bought a friend of mine a cast iron pan! Now I wish I had bought myself one, too! It sounds like a perfect tool for cooking fabulous meats and veggies.
Wow that looks delicious and great spices too.
This chicken sounds very flavorful. I love cooking with cast iron pots and pans. Seasoned cast iron pans have an almost non-stick quality to it.
I have the same cast iron grill pan and I love it. Nice looking chicken.
Cast iron cooks things so nicely with its even heat. I love the pretty grill marks on the chicken — looks delicious!
These fillets look perfectly done! While I still use a non-stick pan, I keep it at a lower temperature and watch out for signs of any breakdown in the coating. However, the vast majority of my cooking is done in stainless steel and cast iron – I have have three in different sizes as well as several that are porcelain-coated. I love how they conduct and retain heat, so excellent for searing meat or cooking slow stews.
I wish I could buy all the different kinds out there! 😎
Funny how the more steps forward we take technology-wise, the more we realize that the “old” ways are better and better for us. Great article and beautiful dish.
I’ve cast iron but I use more Teflon.. oppss
The chicken fillet looks outstanding and the marinade is fundamental to taste superb!
Cheers,
Gera
awesome recipe!
The Manly Housewife- I’m planning to make some other dishes on cast iron, too. Maybe I will buy some other cast iron cookware as well.
RavieNomNoms- Thank you! Hope you love it when you try.
Reeni- I will absolutely use it more often.
Jean- My other cookware is stainless steel, too. I just have one teflon now as I threw the others away. And I hardly use it, sometimes to make rice pilaf.
Baking Serendipity- I haven’t cooked any vegetables on it yet, but I sure will. On a different skillet maybe. I don’t want to spoil the flavor/seasoning of this one. I will use this just for meat and chicken.
Kim- You should buy one! You will not regret. It definitely makes a difference.
Carol- You’re right, you need to have muscle on your arms to lift cast iron cookware 🙂 But this is another aspect that makes cast iron special.
MaryMoh- I gave up using non stick pan for eggs too. I use a copper pan for it.
Fight The Fat foodie- I know I must expand my cast iron cookware. And I will of course check your shrimp taco right now. Thank you for sharing it.
Dokuzuncubulut- Sizin marine sosunuzla bu dökme tava birleşince ortaya harika bir lezzet çıktı. Teşekkürler!
Monet- You will not regret, I promise.
Cristina- No I didn’t. I just place them on skillet and cook each side for about 5 min. I think it’s because of equal heat distribution. I had the same feeling as you when I read the article, but you know reality may be cruel.
Gitte- Thank you!
Belinda- I agree it takes some time, but then you are addicted to cast iron.
Torviewtoronto- Thank you!
lovely information to start using the cast iron more often
Wow — that article on Teflon is truly frightening. I’ve been looking at cast iron anyway but they’re so darn heavy! But the food always somehow tastes better.
A lot of good information in your post and your chicken does look wonderful.
Zerrin – those chicken breasts are evenly and beautifully caramelized! Do you use a press on the chicken while they’re cooking?
I’m almost afraid to read the article about teflon, but will.
You have me convinced…I”m going to buy a cast iron skillet ASAP. And this recipe looks delicious, as always!
Senin tavuklarda şahane olmuş Zerrincim… Şu dökme tavalar resmen hayat kurtarıyor. Ellerine sağlık olsun… Sevgiler.
The chicken fillet looks fabulous, I love your marinade too. I love using cast iron too.
Lovely post. Thanks for sharing about teflon and cast iron. Yes, cast iron is the best. We have been using that for generations. But occasionally I still use my non-stick pan for a quick fry, especially eggs. Love your chicken. The colour looks very nice. Looks delicious too.
I agree cast-iron is a terrific material to cook with. Its weight is the only problem, but there are no worrisome chemicals migrating into the food.
I have always wanted a cast iron pan… living in San Diego, I use my grill 5 days a week, but I still have this pan on my wish list! Your chicken looks really good.
I started using cast iron cookware several years ago and I’ve been happy I did. The rest of my cookware is also stainless steel. All for the same reason you started using it.
Your chicken cooked beautifully. I’m sure you will get great use out of it. 🙂
I love my cast iron skillets! I use them everyday. No teflon for me. Your chicken is perfect! Love the flavors too!
This is great, thanks for sharing! I love to cook with cast iron…so this is a perfect recipe for me to try! : )
It took me a while to get used to a cast iron, but I love them and this chicken seems so moist!
I’m a huge fan of cast iron! I have a skillet, dutch oven and grill/griddle. They really do make a difference in cooking. You might want to try this shrimp taco recipe. The cast-iron griddle makes all the difference. http://fightthefatfoodie.blogspot.com/2010/05/chipotle-shrimp-taco-with-avocado-salsa.html
Yum! I bought a cast iron skillet not too long ago, but haven’t used it for cooking meat yet, surprisingly. I like to cook potatoes cut up like steak fries in it on the grill 🙂
Nicely done. I have a friend out of choice and flavors prepares all her meals in cast iron. She does not even own anything teflon or like. Great Post!