Fear not the fish fillets.
No need to be afraid when it comes to cooking fish fillets. Text Kitchen Director Robby Melvin, shares his three-step process for pan-searing the perfect fish fillets. You can put together this healthy main dish in under 20 minutes. Pair it with a salad of fresh greens and a light dressing, like our Honey Vinaigrette, for a full meal.
Robby’s Tips: Nearly any type of fish can be pan-seared, but this technique works best with firm fillets that are at least 1 ½ inches thick, such as grouper, halibut, red snapper, or salmon. Serve them along with a favorite side dish, and you've got a healthy and easy dinner.
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For Southerners who didn’t grow up on a coastline, cooking fish might seem intimidating, but with Robby’s simple steps and an oven-safe skillet, it’s even faster than picking up takeout. Fish is one of the healthiest proteins you can fill up on, and the side-dish possibilities are endless when you’re serving fish. You can find fish filets like salmon anywhere, but if you live near the water, you know fresh-from-the-docks is the best way to go. If you’re slipping on those healthy new year resolutions, ease up on yourself and try to meet mini goals each week or month. With this easy, quick method for cooking fish, you can make a healthy vow to serve it once a week in place of a heavier main dish. Mix up the presentation and serve fish tacos to start a lighter Taco Tuesday tradition.
Start With a Hot Skillet
Preheat the oven to 425°F. Pat the fish dry on both sides. Then season the fillets with salt and pepper. Heat 2 Tbsp. olive oil in an ovenproof skillet over medium heat. Once the oil is hot, carefully place the fillets in the pan.
Press to Sear
Press down on the fillets lightly using a spatula to sear them evenly. Cook 3 to 4 minutes, or until the edges of the fillets are lightly browned. Do not flip the fish.
Finish in the Oven
Transfer the skillet to the preheated oven, and cook until the fillets are done, 4 to 5 minutes. Serve immediately, seared side up.