Sear a Fish Recipe
To sear a fish perfectly, start by salting and drying it thoroughly. Heat oil in a hot pan, place the fish skin-side down, and press gently to prevent curling. Cook undisturbed until it naturally releases, flip if needed, and baste with hot oil for a crispy, flavorful finish.
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Calories: 88kcal
Servings: 0
Equipment
- Steel
- Paper Towels
- Butter Knife
- Metal spatula
- Stove
Ingredients
- 4 fish fillets about 1 1/2 pounds
- Salt
- 2 tablespoons grapeseed safflower or peanut oil, or clarified butter
- 1 tablespoon unsalted butter
- Lemon or limes for garnish
Instructions
- Take the fish out of the fridge, salt both sides, and let it sit for 20 minutes to reach room temperature.
- Heat a large steel or cast-iron pan over high heat, then add oil and swirl it around.
- Pat the fish dry with paper towels; if it has skin, scrape it dry with a butter knife to remove any slime.
- Place the fish, skin side down, in the pan and jiggle it immediately to prevent sticking. Press down gently with a spatula or bacon press for 30–60 seconds.
- Baste the exposed side with hot oil by tilting the pan, cooking until the fish turns opaque, about 30 seconds to 1 minute.
- Lower the heat to medium-high and let the fish cook undisturbed for 4–6 minutes until it releases naturally from the pan.
- Flip thick fillets for another 3–5 minutes of cooking, or remove thinner fillets directly. Serve skin side up and season with pepper.
Nutrition
Calories: 88kcal | Carbohydrates: 0.003g | Protein: 0.2g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 1mg | Potassium: 5mg | Sugar: 0.003g | Vitamin A: 88IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 0.003mg