Pan-Seared White Fish

Quick Summary

Pan-searing white fish relies on a hot pan and minimal movement. This method creates a golden crust while keeping the delicate fish moist. It is a high-protein, heart-healthy dinner ready in under 20 minutes.

Ingredients

Preparation Method

1. 1. Dry the Fish: Pat the fillets completely dry with paper towels. This ensures a proper sear rather than steaming.
2. 2. Season: Sprinkle salt and pepper generously on both sides of the fish.
3. 3. Heat the Pan: Place a large skillet over medium-high heat. Add the olive oil. Once the oil shimmers, place the fish in the pan.
4. 4. Sear: Cook undisturbed for 3–4 minutes until a deep golden crust forms. Flip carefully.
5. 5. Butter Baste: Add butter, garlic, and thyme to the pan. Spoon the foaming butter over the fish for the final 2 minutes of cooking.

Nutrition Snapshot

Frequently Asked Questions

How do I know when the fish is done?

The fish is finished when it is opaque and flakes easily with a fork.

What types of fish work best for searing?

Firm white fish like cod, halibut, sea bass, or snapper hold their shape best.

Can I use a non-stick pan?

Yes, non-stick pans make flipping delicate fish much easier for beginners.