Few proteins pack as much good nutrition and flavor as fish, but for some reason many folks are reluctant to cook it at home. Many people just don’t know how to cook fish and think that cooking seafood is best left to chefs at their favorite restaurants. Let’s try to change that.
The secret to delicious home-cooked fish starts with the skin. Start with a fish that still has skin on it like salmon, or sablefish. Follow the recipe below to get crispy skin, and flaky moist fish every time.
- 4 Beetnik Alaskan Salmon or Sablefish Filets
- 4 tablespoons of grape seed oil or a light olive oil
- Salt and pepper to taste
Preheat oven to 400 degrees F
Preheat a stainless steel pan over med-high heat for 2-3 minutes
Add oil and let it heat until the oil runs smoothly across the pan, about 1 minute
Season the fish with salt and pepper, to taste
Place fish skin side down into the hot oil. Cook for 5 minutes without moving. You might need to reduce the temperature to medium if the oil gets too hot.
Turn the fish.
Place the skillet in the oven and cook the fish all the way through. Times will vary from 2 to 3 minutes depending upon desired doneness and the thickness of the fillets.
An alternative to finishing the fish in the oven: lower the heat to medium and finish on the stove for 3-5 minutes.
Cooking the fish with the skin on will help prevent the fish from drying out. If you don’t want to serve the fish with the skin on, it can be easily removed after cooking using this method of preparation.