How to Pan Sear Seafood

• Skillet — seasoned cast-iron, carbon steel skillet, stainless, or nonstick skillet

• Flexible spatula, fish spatula

A well-seasoned cast-iron or carbon steel skillet yields the best results, though stainless steel will work as well. As with grilling, once the fish is well cooked on one side, it will easily release from the pan without sticking or breaking. However, a nonstick skillet works well too, though it should not be heated without oil or above medium heat. Surface moisture on the fish will inhibit crisping and increase the likelihood of it sticking to the pan. 

The high heat and dry protein ensure that the fish sizzles in the pan rather than steams. And the small amount of oil allows the proteins to adhere to the pan, making it difficult to move around, which is ideal for achieving the Maillard Reaction – a chemical process between the amino acids from proteins and reducing sugars that gives browned food its rich and savory flavor. 

1. Heat a skillet over medium-high heat. Season the fish with salt as the pan preheats. This will draw out some of the moisture. 

2. Pat the fish very dry with paper towels. Add 1 to 2 tablespoons of high-smoke-point oil to the pan and heat until it shimmers. To test for the correct heat, hold one edge of the fillet in the pan. It’s ready when it sizzles. 

3. Add the fish to the hot skillet and press gently with a spatula to flatten for 5 to 10 seconds. Lower the heat to medium, then remove the spatula and cook without moving the fish for at least 2 minutes, until the bottom edges are golden. When it’s ready, slip a thin, flexible spatula under the fish to separate it from the pan and flip it to cook the other side. If it continues to stick, give it another minute or so — be patient.

4. Cook the second side just long enough to suit your preference. Oftentimes, the second side just needs a “kiss” of heat to set the flesh.