Pan-searing fish without it sticking is all about technique, timing, and the right tools.

 

Pan-searing fish without it sticking is all about technique, timing, and the right tools. Here’s how to get that perfect, golden sear every time:

🔥 1. Start with a Hot Pan

• Heat your pan (preferably stainless steel or cast iron) over medium-high heat for a few minutes before adding any oil.

• A hot pan helps form a sear quickly, which prevents the fish from sticking.

🛢️ 2. Use Enough Oil

• Once the pan is hot, add a high smoke point oil like avocado, canola, or grapeseed oil.

• Swirl the oil to coat the pan evenly, then let it heat until it shimmers.

🐟 3. Pat the Fish Dry

• Moisture is your enemy here. Use paper towels to thoroughly dry both sides of the fish fillet.

• Wet fish will steam instead of sear, making it more likely to stick.

🧂 4. Season Right Before Cooking

• Salt the fish just before it hits the pan. Salting too early can draw out moisture.

⏱️ 5. Don’t Move It Too Soon

• Place the fish skin-side down (if it has skin), then leave it alone. Let it cook undisturbed for a few minutes.

• It will naturally release from the pan when it’s ready to flip.

🔄 6. Flip Carefully

• Use a thin metal spatula or fish spatula to gently lift and flip the fish once the bottom is golden and crisp.

• Cook the second side for just a minute or two—fish cooks fast.

✅ Bonus Tips:

• Choose thicker, firmer fish (like salmon, halibut, or cod) for easier pan-searing.

• If your fish is very delicate (like tilapia), dust it lightly with flour for a barrier that helps prevent sticking.