Step-by-Step: How to Sear Fish Properly

Searing fish can be one of the most delectable parts of the meal, but if not done patiently and correctly, it can quickly make a meal frustrating or disappointing. Let me first put out there that patience is key, then technique.

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!

Adding A Little Crunch

Breading a protein provides more flavor and texture to a normal dish. Here at H3, we choose to 100% avoid any frying. The breading procedure below provides a "fried illusion".  When a protein is breaded properly then baked, it will deliver a lot of satisfaction and only a few additional calories.

Panko is a Japanese breadcrumb with a coarser texture. We commonly use this breadcrumb at H3 for its crunchy texture. On the other hand, whole wheat flour and all purpose flour will create a very thin breading.  When using flour, mix 1/2 whole wheat and 1/2 all purpose—you will benefit with more fiber and protein but won’t notice the strong wheat flavor often formed with using all whole wheat flour.

Step 1: Set up your mise en place: protein, egg beaters and bread crumbs or panko. Add more flavor by adding seasonings to your breadcrumbs such as dried basil, onion powder or dried oregano.



Step 2: Dip protein into egg beaters, then breadcrumb mixture and shake any excess breadcrumbs off.

*HINT: Use one hand for the dry mixture while dipping and one for the wet mixture. It will help keep your hands from becoming breaded themselves.*

 

Step 3: Bake protein at 375° F until desired doneness.



Step 4: Enjoy with your favorite sauce and vegetables.



*You can also bread your favorite vegetables. Try breading zucchini, they will turn into magical zucchini fries.*