How to Pan-Sear Fish

In order to pan-sear fish properly, you will need to have certain pieces of cooking equipment. First things first, you need to have a proper pan that has adequate room for your fish to cook without placing pieces together. It does not matter whether you use non-stick or metal pans, just make sure the you use more oil when using a metal one. Then you will need a fish spatula. This spatula is elongated in the front so it helps maintain the structural integrity of the fish when lifting or positioning.

After you make sure that you have all of the proper equipment, you can prepare the fish by just taking salt, pepper, and an herb mixture and rubbing the mixture onto the fish. Let it sit for approximately 10 minutes.

To begin cooking, place oil (amount dependent on size of fish) into the pan and heat on medium to medium-high setting. Once the oil begins to smoke, place the fish in the pan, skin side down to start. Cooking time will depend on the size and type of fish, i.e., a heavier fish like salmon will take longer to cook than tilapia or sole. Once the fish is halfway done, you can tell by the color on the side of the fish, and then it is time for the dreaded flip.

BE CAREFUL! This step can be very tricky and if done improperly, the fish will break. Before you flip the fish, insert the spatula as far as you can under the fish. Then lift the fish up so that you have enough room to flip it, and in one swift motion, turn over the fish and place in the pan. Oil may splatter at this point so be careful. If this step is done properly, then all you have to do is wait for the fish to cook to the desired temperature and you can than remove it from the pan.

This is all you have to do to pan cook fish. Understand that throughout this process, the fish will be very delicate so always treat the fish carefully.