15-20 Minutes


Approx. Total/Net Carbs for Entire Dish: 
2 g / 2 g


  • 3/4 lb fresh haddock

  • 1/4 teaspoon paprika

  • 1/4 teaspoon onion powder

  • 1/4 teaspoon garlic powder

  • Dash of cayenne pepper

  • Salt and pepper to taste

  • Avocado oil or ghee for frying

Tips & Substitutions

  • How to make sure your fish is fresh Fresh fish should have a mild scent and moist flesh. If you still aren’t sure just ask the counter person what came in today.

  • How to make sure your fish is dry As soon as you get your fish home from the store, take it out and put it on a paper towel. Once the paper towel soaks through, replace the it and put another piece on top and put your fish in the fridge. If your paper towel does not soak through, you didn’t get a very fresh fish (see above). Drying your fish in this way will ensure a nice dry piece of fish for you to sear.

  • How do I know if my pan is hot You can run water over your fingers and then flick the water into the pan on the stove. If it sizzles, it’s hot.


  • Haddock: Cod, pollock, hake, halibut, really any white fish

  • Herbs & Spices: You can use anything you have on hand that you like: mesquite seasoning, parsley, oregano, thyme, lemon zest, ginger root, garam masala, turmeric, you name it.


  1. Preheat your oven to 475 F.

  2. Mix your spices together in a small bowl.

  3. Pull your nice, dry fish (see our tips above) out from the fridge and season with salt, pepper, and sprinkle with your spices.

  4. Heat a cast iron skillet at medium high heat until the pan is hot. Pay attention here because you don’t want to overheat your pan.

  5. Once the pan is hot, add in your oil of choice. You’ll know the oil is hot when you see it moving around a bit and shimmering.

  6. Now place your fish fillets in the pan (skin-side down if applicable) making sure to lay them away from you to guard against oil splattering. The fish should be sizzling when you put it in.

  7. When the cook line (the cooked white as opposed to the raw translucent) moves halfway up the width of the fish (4-5 minutes depending on the thickness), and the edges are browned, put your pan in the oven.

  8. Cook for another 5 minutes in the oven.

  9. Take your fish out of the oven and place the pan on the stove. Flip your fish. This will allow the top to finish cooking and the bottom to stay crisp while you set the table.