Pan-Seared Skillet Fish
This is the ultimate beginner’s guide to protein. Many people are afraid of cooking fish because it seems delicate, but once you master the “sear,” you’ll realize it’s actually one of the fastest and easiest meals you can make in a single pan.
Kitchen Equipment Needed
• Cast iron or non-stick skillet
• Fish spatula (or a thin, flexible turner)
• Paper towels
Ingredients
• Fish Fillets: Cod, Tilapia, or Salmon
• Cooking Oil: (High-heat oil like Avocado or Vegetable oil)
• Salt & Pepper
• Lemon Wedges
Step-by-Step Instructions
1. The Dry Secret: Use paper towels to pat the fish completely dry on both sides. If the fish is wet, it will steam instead of searing.
2. Seasoning: Generously sprinkle both sides with salt and pepper.
3. Heat the Pan: Heat your skillet over medium-high heat. Add enough oil to coat the bottom and wait until it “shimmers” (looks like it’s moving).
4. The Sear: Place the fish in the pan.
o White Fish: Cook for 3–4 minutes per side.
o Salmon: Start skin-side down for 4–5 minutes, then flip for 2–3 minutes.
5. Finish: Squeeze fresh lemon juice over the fillets during the last minute of cooking.
6. Test: The fish is done when it is opaque (no longer translucent) and flakes easily with a fork.
Resist the urge to move the fish! Once it hits the pan, leave it alone. It will naturally “release” from the pan once a golden crust has formed. If you try to flip it and it sticks, give it another 30 seconds.
