1. Preheat sauté pan to medium high heat, if you have a non-stick pan that works best. Measure ½ teaspoon of olive oil into pan, spread olive oil in pan to the size of the fish.
2. Season one side of fish and place seasoned side down in pan.
3. Let fish sear for at least 2-3 minutes before flipping over. If you try to pick up the fish right away it may stick and tear the fish. That’s where the patients come into play.
4. You'll know when the fish is ready to be turned over when the fish starts to turn colors coming up the side of the fillet. Another indicator is if you can easily pick up one corner of the fillet and it's the golden brown color you're looking for. Season the uncooked side of your fillet and flip it when ready.
5. Cooking time on the opposite side depends on the type of fish being used. For example, tuna can be seared on both sides quickly, while white fish should be cooked all the way through before serving.
Chef’s Note: Any item can be seared in the pan and reserved for later. Simply, finish it in the oven when ready. Cooking ahead helps with your meal planning. If you already have the pan out tonight and are going to use the same cooking techniques, you might as well prep now to save you time later!
[…] Watermelon is definitely a favorite here in the Healthy Kitchen. You can easily add bright, sweet flavor to a salad or even to salsa wit some watermelon! If you’ve never had Watermelon Salsa, you’re in for a fresh and fruity treat. Try this watermelon salsa recipe atop some grilled or seared fish. […]
ReplyDelete