Pan Frying

  1. start fish from room temperature
  2. cut fish into individual portions for easy manipulation
  3. season with sea salt on both sides of the filet
  4. preheat a heavy pan over medium heat until HOT, about 3-5 minutes
  5. add a few teaspoons of fat to the pan: non GMO vegetable oils such as grapeseed, canola, sunflower
    coconut oil, a mix of butter and one of the above, as butter will burn on its own
  6. place the fish SKIN SIDE DOWN. If fish curls up, press down with spatula for a minute.
  7. let the fish cook, skin side down, without touching for 3 to 4 minutes.
  8. Once the skin side is brown and crisp (check after 4 minutes), and the flesh side is mostly opaque, gently turn fish over. Turn the pan off, and let finish cooking 1 to 2 minutes. Test for doneness (see tips).