Pan Seared Fish

Have you ever ordered pan seared (not pan fried) fish at a good restaurant and wondered how the chef got that beautiful crust on the fillet? Perfectly pan seared fish is a bit of an art but really isn't hard to do, once you know how:

Starting with a very hot heavy duty cast iron pan makes all the difference. Well before adding any oil heat the pan on high heat for 3-5 minutes. Add your vegetable oil or clarified butter. Vegetable oil or clarified butter is important because it can withstand the intense temperature required for a proper sear. Non clarified butter or olive oil will break down and scorch too quickly, ruining the flavor of the fish. Regular butter can be added at the very end for flavor, but olive oil should never be used for this technique.

When the oil gets hot (just at the smoking point), carefully drop in your fish. If the fish is thin you can leave the heat on high. If it’s thick turn the heat down to medium high or as low as medium if the fish is very thick.

Now leave it alone. Turning the fish too early will ruin the crust. Let the heat do its job. If timed properly, a crispy delicious crust will form and the fish will easily release on its own. Let it cook this way until roughly two thirds done, then flip to finish. Alternatively you can also cook until roughly half done and finish in the oven.