Pan Seared Fish

This fish cooking method is excellent for all kinds of firm fleshed fish. The cooking time will vary slightly depending upon type of fish and its thickness. For Chilean sea bass double cooking time. You will need to have your stove hood on during the initial grilling of the fish.

1 pound filet of fish or 2 fish steaks, at least 1/2” thick but not over 1”
3 tablespoons olive oil
1/2 teaspoon black pepper
1 teaspoon kosher salt
1 recipe finish sauce (see below)
Recipe

Steps:

  1. Salt, pepper and oil fish with 1/2 tablespoon of olive oil.
  2. Preheat oven to 450°.
  3. Heat heavy, oven proof, sauté pan over high heat and add remaining olive oil. Heat until oil just starts smoking.
  4. Sauté fish on high heat for 3 minutes on first side and 2 to 3 minutes on second.
  5. Remove pan from heat, coat top of fish with finishing sauce and place in oven for 5 to 6 minutes depending upon thickness of fish.
  6. Remove from oven and let stand 2 to 3 minutes. Divide and serve.

Finishing Sauce:

Garlic & Butter
1/2 tablespoon lemon juice
2 small or 1 large clove of garlic, pressed
3 tablespoons melted butter
1 teaspoon chopped dill

Mustard
1/2 tablespoon lemon juiced
1 tablespoon olive oil
2 teaspoons Dijon mustard
1 teaspoon basil
1 teaspoon mint

Asian
2 teaspoons sesame oil
2 teaspoons canola oil
1 clove of garlic, pressed
2 teaspoons Thai fish sauce
2 tablespoons sesame seeds
2 teaspoons soy sauce

Garlic and Oregano
2 teaspoons olive oil
2 teaspoons lemon juice
1 clove garlic, pressed
1 tablespoon parsley
2 teaspoons oregano