Restaurant-Inspired Fish at Home

Ever wonder why fish tastes so good at a restaurant?

Crispy skin, flaky inside, beautifully plated? The secret isn’t magic; it’s method.

Many home cooks avoid pan-searing fish because of one frustrating problem- sticking.

But here’s the truth: with the right technique, you can achieve that same golden, crisp skin and tender, perfectly cooked interior right in your own kitchen.

Beyond taste and texture, keeping the skin on your fish adds nutrition. The skin contains the highest concentration of omega-3 fatty acids, which support heart and brain health, so don’t toss that flavor or those nutrients away!

Parchment-Seared Perfection

You’ll Need:

• 4 fish filets of your choice (halibut, salmon, or snapper work beautifully)
• 1 lemon, for seasoning and garnish
• Avocado oil
• Salt and pepper
• Cast-iron or stainless-steel pan
• Parchment paper

Directions

1. Prep the fish.
   Pat filets dry with a paper towel to remove any excess moisture; this helps them crisp rather than steam. Season both sides with salt and pepper.
2. Heat the pan.
   Add a thin layer of avocado oil to a cast-iron or stainless-steel pan over medium heat.
3. Use parchment for a no-stick sear.
   Cut a piece of parchment paper to fit the bottom of your pan. Once the oil is hot, place the parchment in the pan and lay the fish filets skin-side down on top.
4. Press and sear.
   Use a spatula or fish flipper to press the filets gently for a few seconds, ensuring even contact with the pan. Cook for 3–4 minutes, until the fish turns opaque halfway up the sides.
5. Flip and finish.
   Carefully flip and cook for 1–2 more minutes, depending on thickness. Transfer to a serving platter.
6. Finish and serve.
   Squeeze with fresh lemon juice and top with herbs, aioli, or the avocado sauce below.

Our Favorite Fish Topping: Simple Avocado Sauce

A creamy, zesty sauce that turns any fish into a restaurant-worthy entrée.

Ingredients:

• 1 medium ripe avocado
• 2 tablespoons lime juice
• ¼ cup plain yogurt
• ¼ teaspoon hot sauce
• 1 tablespoon white wine
• Salt and pepper to taste
• ¼ cup diced red onion
• ¼ cup diced tomato
• 4 tablespoons chopped cilantro

Directions

1. Make the sauce.
   In a blender or food processor, combine avocado, lime juice, yogurt, hot sauce, wine, salt, and pepper. Blend until smooth and creamy.
2. Top and garnish.
   Spoon 2 tablespoons of avocado sauce over each filet and finish with red onion, tomato, and cilantro. Serve immediately.

Fishy Tips

• The parchment trick works for any fish. A foolproof way to get crispy skin without sticking.
• Don’t skip the zest. Adding citrus zest (lemon or lime) to sauces enhances flavor complexity.
• Make it dairy-free. Use coconut yogurt or avocado oil mayo instead of regular yogurt.
• Pair with: Sautéed greens, cauliflower rice, or a simple side salad.