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.


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