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5.0 from 3 votes

How to Pan Sear Fish

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 servings
Calories: 73 kcal
Course: Main Course
Cuisine: American

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

    Cup of Yum
  1. 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.
  2. Season both sides of each fillet with your desired seasonings or immerse in a marinade for up to 15 minutes.
  3. Heat a heavy skillet over high heat. Once heated, add in olive oil and let heat briefly until shimmering, about 1 minute.
  4. 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.
  5. 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

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

% 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.