The article provides a comprehensive guide on how to pan-sear a fillet of fish. It emphasizes the importance of choosing the right type of fish, seasoning it well, using the right cooking equipment, and following specific steps for optimal results. The tips include dry-seasoning the fish, adding enough oil to the pan, flipping the fish carefully, and allowing it to rest before serving.

Tips for Pan-Searing a Fillet of Fish

Pan-searing is a cooking technique that involves cooking food in a hot pan with minimal oil or butter until it's browned on one side, then flipping it over to finish cooking the other side. Here are some tips for pan-searing a fillet of fish:

1. Choose the right fish

Not all types of fish are suitable for pan-searing. The best options are firm, thick fillets that won't fall apart during cooking. Good choices include salmon, tuna, halibut, and cod.

2. Dry the fish thoroughly

Before cooking, pat the fish dry with paper towels to remove any excess moisture. This will help the fish develop a crispy crust when seared.

3. Season the fish well

Season the fish generously with salt and pepper on both sides. You can also add other herbs and spices like garlic powder, paprika, or lemon zest for extra flavor.

4. Use a non-stick pan or cast iron skillet

A non-stick pan or a well-seasoned cast iron skillet is ideal for pan-searing fish because it helps prevent sticking and ensures even cooking.

5. Heat the pan before adding oil

Heat the pan over medium-high heat for several minutes before adding any oil. This will create a hot surface that will help sear the fish without sticking.

6. Add enough oil to coat the bottom of the pan

Add just enough oil to coat the bottom of the pan, about 2 tablespoons per fillet. Use an oil with a high smoke point like vegetable, canola, or grapeseed oil.

7. Place the fish in the pan skin side down first

Place the fish in the pan skin side down first and press down gently with a spatula to ensure good contact between the fish and the pan. Cook for 3-4 minutes until the skin is crispy and easily releases from the pan.

8. Flip the fish carefully

Use a spatula to carefully flip the fish over onto its flesh side. Cook for another 3-4 minutes until the fish is cooked through and flakes easily with a fork.

9. Let the fish rest before serving

Remove the fish from the pan and let it rest for a few minutes before serving. This allows the juices to redistribute throughout the fish, making it more tender and flavorful.