Techniques for Pan Searing Seafood

This technique requires cooking seafood using high heat to quickly create a crust and seal in the juices. It is best used with thicker seafood portions.

Preheat pan- higher temperature. Use high heat for seafood less than 1/2 inch thick; use medium -high heat for seafood thicker than 1/2 inch. (thicker pieces caramelize with lower heat because cooking time is longer)
Preheat oven to 400 degrees
Add oil or a combination of oil and butter to the pan.
Season seafood lightly.
Add seafood to the pan, skin side down and cook until browned. The fish should be more than half way cooked at this point. Then flip
Pan must be the appropriate size so as not to overcrowd the seafood. An overcrowded pan’s temperature will drop quickly and a good seal will not form on the food.
Shake the pan immediately after adding seafood, then allow the seafood to remain undisturbed until the appropriate color develops.
Flip, then finish the thicker fillets in the oven.
Cook just until opaque throughout.