Fish can be intimidating to cook at home, and I get it, it can stick to the pan, be overcooked, undercooked, etc. But if you follow these tips for pan searing white fish, you will be able to cook it with ease, and taste just as good as restaurant fish!

What Kind of Fish to Use:

The best fish for this method is white flakey fish, that is skin off and around 6 oz, these include:

  • Branzino
  • Halibut
  • Sea Bass
  • Tile Fish
  • Cod
  • ETC

Tips For Pan Searing White Fish:

  • Lightly dust in flour – after seasoning with salt, lightly dust in flour, gluten free flour or a pure starch like cornstarch or arrowroot to prevent it from sticking to the pan.
  • Make sure your stainless steel pan is hot enough before adding the fish. Use the mercury water ball test to make sure it is hot enough to add oil, then only add the fish once the oil has just started smoking to prevent any sticking. The fish will glide right off.
  • Butter baste the fish- butter baste once you flip the fish and turn the heat to low. Add herbs, garlic, etc and baste with butter for 1-2 minutes to infuse with flavor.
@kellyscleankitchen

Three tips for cooking white fish 🐟 #cooking #whitefish #halibut #seafood

♬ Stand By Me – Ben E. King
  • SERVINGS:  4
  • PREP TIME: 5 Mins
  • ACTIVE TIME: 10 Mins
  • TOTAL TIME: 15 Min

Ingredients:

  • 4 boneless, skinless, white fish filets
  • salt and pepper
  • 1/2 cup gluten free flour or flour of choice
  • 3 tbsp avocado oil
  • 2 tbsp butter
  • 1 sprig rosemary
  • 3 sprigs thyme
  • 3 garlic cloves, crushed

Preparation:

STEP 1.

Season the fish filets with salt and pepper and then lightly dust in flour, set aside.

STEP 2.

Heat the stainless steel pan to medium high heat. Do the mercury ball / water test to make sure the pan is hot enough. Do this by splashing a few drops of water in the pan and if they dance on top, it is ready to add oil. Add the avocado oil, and once that barely starts to smoke, add the fish filets, skin side down. Cook for4-5 minutes, until golden brown, and then flip over. Cook another 1 minute at this heat.

STEP 3.

Reduce the heat low, add the butter, herbs and garlic. Baste the fish with the butter that is infused with the herbs and garlic. Baste for 1-2 minutes, then remove the fish from the pan.

STEP 4.

Serve and enjoy!

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