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!

Healthy Recipes: Pan Seared Tuna with Avocado Salsa

Avocado Salsa

INGREDIENTS:

 2 Tablespoons Avocado, cubed

1 Tablespoon Roma tomato, chopped

1 Tablespoon Red onion, diced

1 teaspoon Cilantro, chopped

1 teaspoon Lime juice

1/4 teaspoon Salt

To taste Pepper

 PREPARATION:

• In a medium bowl mix together the avocado, tomato, onion, and cilantro until well mixed.


• Season with lime juice, salt and pepper.


• Serve and enjoy!                      

Number of Servings: 1

Serving Size: 1/4 cup

Calories: 40

Fat Grams: 3

 

Pan Seared Tuna (or Salmon)

INGREDIENTS:

2, 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper

 

DIRECTIONS: 

• Preheat oven to 375˚F.


• Preheat sauté pan to medium high heat.


• Add olive oil.


• Season salmon filets with salt and pepper.


• Sear each salmon filet on hot sauté pan for about 4 minutes; do not touch the salmon for at least 2 minutes while it’s cooking! (If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.)


• Then place the pan in the oven.


• Bake for about 15 minutes.


• Serve with your favorite sauce like our Avocado Salsa.

Number of Servings: 2

Serving Size: 4 ounces

Calories: 190

Fat Grams: 7

Healthy Recipes: Macadamia Crusted Fish topped with Mango Chutney

INGREDIENTS:

2 - 4ounces Mahi Mahi - Atlantic/Pacific (Or any other type of fish)
¼ cup Panko bread crumbs
2 Tablespoons Macadamia nuts, finely chopped (same size as Panko)
1 Tablespoon Italian parsley, fresh, chopped
¼ teaspoon Onion powder
¼ teaspoon Garlic powder
¼ teaspoon Paprika
Pinch Salt
Pinch Ground black pepper
Cooking spray

PREPARATION:
• Preheat oven to 375˚ F.
• Combine panko crumbs, chopped macadamia nuts, parsley, onion powder, garlic powder, paprika, salt and pepper.
• Then coat each fillet with 2 tablespoons of panko macadamia nut crust
• Spray a small baking pan with non-stick cooking spray.
• Lay both fillets in pan and place in oven.
• Bake for about 15 minutes.
• Top with Mango Chutney or serve with your favorite sauce.

Number of servings: 2
Serving size: 1- 4 ounce fillet
Calories: 160
Fat grams: 6

H3 Recipe: Seared Tuna in Santa Fe Marinade

INGREDIENTS:

Marinade

1 cup Lime juice, fresh or concentrate

4 cups Chicken stock or vegetable stock

1/2 cup Cilantro, fresh, chopped

1 Tablespoon Garlic, fresh, minced

1 Tablespoon Cracked black pepper

Tuna

2 – 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper

PREPARATION:

•  Marinate tuna in Santa Fe Marinade for 1 hour.


• Preheat oven to 375˚F.


• Preheat saute pan to medium high heat.


• Add olive oil


• Season tuna filets


• Sear each tuna filet on hot saute pan for about 4 minutes, Do not touch the tuna for at least 2 minutes while it’s cooking!


• Then place the pan in the oven. If cooking ahead, simply sear each side and when ready, finish cooking in the oven and follow remaining directions.


• Bake for about 15 minutes.


• Serve with your favorite sauce or the Peanut ginger sesame sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 190

Fat grams: 7 grams