icons8-meal-30.png

Servings
It's up to you! 

icons8-time-30.png

Time
Prep Time: 5 Minutes
Cook Time: 10-15 Minutes

icons8-paleo-diet-30.png

Macronutrients:
Approx. Total/Net Carbs for Entire Dish: 
< 1 g / < 1 g


Ingredients

  • Fresh filet of fish of your choice, skin-on

  • Avocado oil or ghee (about 2 tbsp)

  • Seasonings of choice

  • Salt and pepper

Tips & Substitutions

  • Need some help picking seasonings? Why don’t you just try the classic salt, pepper, and lemon zest and finish it with some diced fresh parsley once it’s all done cooking.

  • When searing any kind of meat or seafood, moisture is your enemy. Dry your meat or seafood off completely with paper towels prior to searing.

  • If you have time on your hands, to augment the drying process, you can put the fish on a plate, skin-side up uncovered for one hour in the fridge.

  • Non-stick pans will not give as crispy skin. We recommend stainless steel or cast-iron.

  • High heat is necessary for the crispiness to come about.

  • Fish will typically want to contract and curl up. So when you put the fish in the pan, use a fish spatula (or a thin metal spatula) to press down on the filet so that the entirety of the skin makes contact. After about 30 seconds, you can let go as the curling should stop. If it starts curling up, just press again.

  • The fish will stick. This happens when searing meats and fish. However, it will also release. This will happen when you start seeing browning on the edges of the skin and the flesh becoming opaque about 1/2 inch up the side. This takes about 4 minutes, but depends on the fish you are using. If it's a thin filet it can take as little as 1-2 minutes.

  • Getting white stuff on the outside of your fish? You might notice when you cook salmon and other fish some white stuff starts seeping out the sides. That is albumin (a protein) and it’s totally safe to eat although unappetizing. How do you prevent it from forming? First, don’t overcook your fish. Second, you can try cooking the fish at lower temperatures (though this does not prevent the fish from exuding the protein it just typically decreases the amount produced). Lastly, you can use a brine. Soak the salmon in one tablespoon of salt per cup of water (make enough to submerge the filets) for just 10 minutes. The brine breaks down some of the muscle fibers on the exterior of the fish preventing as much muscle tightening from happening as you cook the fish, leading to less albumin being pushed out. Brining also leads to juicier results and helps season the fish so there’s no need to salt the fish before cooking.


Instructions:

  1. Pat your fish dry with paper towels.

  2. Heat a frying pan over medium-high heat.

  3. When the oil is nice and hot (you should see a shimmering effect). Add your fish skin-side down. You will know the temperature was right if the fish sizzles when it hits the pan. Remember, if cooking 2 filets, make sure each has quite a bit of space (at least 1 inch in between filets).

  4. Hold the fish down with a fish spatula or comparable equipment for about 30 seconds.

  5. Let fry between 1-5 minutes depending on the thickness of your fish. You will see browning on the edges and the flesh becoming opaque about 1/2 inch up the filet. At this point, try to flip the fish. If it is sticky, wait 15 seconds and try again. Then, flip.

  6. Sear the other side for 1-4 minutes depending on thickness. Again, once this time is up, see if the fish has released itself from the pan. If not, wait another 10-15 seconds.

  7. Serve your fish skin-side up and enjoy!