How to Pan Sear Fish
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
25 mins
-
Servings
4 servings
-
Calories
73 kcal
-
Course
Main Course
-
Cuisine
American
How to Pan Sear Fish
Report
Pan searing is one of our favorites ways to cook fish. Follow our guide for a crispy, golden outside, and a tender and juicy inside that produces the most delicious pan seared fish every time!
Share:
Ingredients
- 4 (6 ounce) fish filets halibut, sea bass, cod, tilapia, sole
- 2 tablespoons olive oil
- 1 lemon , juiced (about 1/4 cup)
Fish Seasoning Mix
- 1/2 teaspoon dried dill
- 1/2 teaspoon lemon pepper
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
Instructions
- Use a sharp knife to trim the fish of any undesired skin. Most fish can be eaten with the skin on. This is a matter of personal preference. If you choose to cook your fish with the skin on, sear the skin side first.
- Season both sides of each fillet with your desired seasonings or immerse in a marinade for up to 15 minutes.
- Heat a heavy skillet over high heat. Once heated, add in olive oil and let heat briefly until shimmering, about 1 minute.
- Lay fillets carefully into the hot oil. Cook the fish 2/3 of the way through. Once fish is 2/3 of the way through cooking time, flip and continue cooking until done.
- Check fish to see if it is cooked through. Actual cooking time will depend on how thick the fillet is. The fish should no longer be translucent and should flake easily with a fork. If it needs additional time, lower the heat to medium and continue cooking until done. Drizzle lemon juice over finished fish.
Notes
- teaspoons
- teaspoon
- teaspoon
- teaspoons
- teaspoons
- teaspoon
- 2 tablespoons butter, melted
- 2 tablespoons honey
- 1/2 lemon, juiced
- 2 teaspoons soy sauce
- 1/2 teaspoon black pepper
- 2 cloves garlic, crushed
- 1/4 cup extra virgin olive oil
- 1 lime, juiced
- 1 tablespoon chili powder
- 1/4 teaspoon cayenne pepper
- 1 jalapeno, minced
- 1/4 cup cilantro, chopped
- 1/4 cup chopped fresh cilantro leaves
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fish sauce
- 2 teaspoons soy sauce
- 2 limes, juiced (about 1/4 cup)
- 2 teaspoons crushed garlic
- 1/2 teaspoon crushed red pepper flakes
Nutrition Information
Show Details
Calories
73kcal
(4%)
Carbohydrates
3g
(1%)
Protein
1g
(2%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
0.4mg
(0%)
Sodium
2mg
(0%)
Potassium
56mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
18IU
(0%)
Vitamin C
14mg
(16%)
Calcium
15mg
(2%)
Iron
0.4mg
(2%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 73 kcal
% Daily Value*
| Calories | 73kcal | 4% |
| Carbohydrates | 3g | 1% |
| Protein | 1g | 2% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 0.4mg | 0% |
| Sodium | 2mg | 0% |
| Potassium | 56mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 18IU | 0% |
| Vitamin C | 14mg | 16% |
| Calcium | 15mg | 2% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
Other Recipes
You'll Also Love
