How to Perfectly Pan Sear Fish

Cook time:
Serves 2 Ingredients: 5 tablespoons - Cold butter, 2 teaspoons - Fresh thyme, roughly chopped, 2 tablespoons - Capers, drained and rinsed, 1 - Lemon, juiced,
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How to Perfectly Pan Sear Fish

Nutrition per serving

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

* Percent Daily Values based on a 2,000 calorie diet.

Health score

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Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Enjoy crispy pan-seared fish at home with this how-to guide by Chef Nicole Gaffney of

Cooking pan-seared fish made easy with these expert tips.

Coley’s Tips for Pan-searing

  • A well-seasoned cast iron skillet is highly recommended for the job.
  • Heat the pan on high and use a little olive oil.
  • If you’re using a fish with skin, place the skin side down first.

Optional: pre-score the skin to prevent curling, but you can remedy this by gently pressing down on piece with a fish spatula.

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Sauce Instructions

  1. Step 1After the removing the fish from the pan, reduce heat to medium.
  2. Step 2Add butter to pan, allow it to melt. Then add thyme (stand back! They may pop!) and capers. Quickly stir for 15-20 seconds to mix.
  3. Step 3Add lemon juice to sauce and turn off heat. Pour sauce over the fish and serve immediately.

Before cooking, make sure to pat the fish dry.

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.