How To Pan Sear Skinless Fish

Pan searing fish is a simple technique for cooking fish that results in a natural flavor and allows you to cook fish to your desired doneness with relative ease. Most fish can be pan seared, but very soft fish like tilapia can be more difficult, and is often better baked unless coated in flour or a breading to help the fish stay together during the cooking process. Pan searing works particularly well for skinless fillets and steaks that have a small amount of skin left around the edges of the fish.

Step 1

Heat 1 tbsp. extra virgin olive oil or a 50:50 combination of extra virgin olive oil and unsalted butter over high heat in a sauté pan large enough to hold the fish until hot but not smoking.

Step 2

Brush both sides of the fish with extra virgin olive oil and season the fish with sea salt or kosher salt to taste and freshly ground black pepper to taste along with any fresh or dried herbs you want to use.

Step 3

Place the fish in the sauté pan and cook it for approximately three to four minutes. Do not attempt to flip the fish before three or four minutes has passed. It may stick to the pan and break apart.

Step 4

Flip the fish using a firm spatula. Cook the fish on the other side for three to four minutes without picking it up from the pan.

Step 5

Remove the fish from the sauté pan and allow it to rest on a serving platter or plate for approximately five minutes. Serve the fish immediately.

Tips and Warnings

If you are using a piece of fish thicker than 1/2 inch, you will need to cook it for longer than four minutes on each side. Once the fish is adequately cooked on one side, it will easily release from the pan with a spatula. You can brown the edges of a piece of fish by holding the fish on its side in the hot sauté pan using a pair of tongs once the fish is fully cooked in the center.