Panseared fish is a dish that is both simple and sophisticated. This cooking method involves searing the fish quickly in a hot pan to create a crispy exterior while keeping the inside moist and tender. The outcome is a healthy, flavourful meal that can stand on its own or pair well with your favourite side dishes.
Fish is a fantastic source of lean protein and omega-3 fatty acids, which are vital for good health. Omega-3s can help lower inflammation in the body, blood pressure and improve brain function. Eating fish regularly has also been associated with a lower risk of heart disease and stroke.
When choosing fish for your pan-seared dish, there are many options available, including salmon, trout, sea bass and halibut. Opt for fresh fish that is sustainably sourced for the best taste and quality.
To prepare your pan-seared fish, season it with salt and pepper and pat it dry with a paper towel. Heat a small amount of oil in a non-stick pan over medium-high heat until it starts to shimmer. Place the fish in the pan, skin side down, and cook for a few minutes until the skin is crispy and golden. Flip the fish over and cook for an additional minute or two until it’s cooked through.

Pan seared fish is versatile and can be served in many ways depending on your tastes and preferences. It pairs well with a fresh salad, roasted vegetables or a side of rice or quinoa. You can also experiment with different sauces or marinades to add more flavour to your dish.

In conclusion, pan-seared fish is a delicious and healthy meal that everyone can enjoy. With a little bit of preparation and the right cooking technique, you can create a flavourful and satisfying dish that is perfect for any occasion. Next time you’re in the mood for a nutritious and tasty meal, give pan-seared fish a try!
Pan Seared Fish

Pan Seared Fish

Recipe by William DickinsonCourse: MainDifficulty: Easy

These 2 methods of cooking fish are versatile and can but served with any sauce or side.


  • Wild caught fish


  • Poached fish
  • Just drop it in salted boiling water and serve once the fish is flaky and comes apart easily with a fork.
  • Pan seared fish
  • Start by adding cooking fat to a hot pan, then add the fish, skin side down.
    Skin is important when pan-searing because it goes crispy and locks moisture into the rest of the fish.
  • After the skin side is nice and crispy, give the fish a flip, if the fillet is roughly the same thickness all over just wait until this side is nicely browned and you will be ready to serve.
  • If your fillet is thicker and has an even thickness, after searing and sealing the outside, you can add it to the oven and bake until tender.

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