This is an excellent way of cooking whole pan – ready fish, fillets, portions, prawns and scallops.
Use heavy, quality, cast iron pan which has been pre – heated
Add a little olive oil to pan and ensure a high heat is achieved
Lay the fish in and allow the flesh to colour to caramelise the proteins, this cooking only takes a moment so attention to the pan is key
Skin on fish, always cook skin side down first, for 80% of the cooking time
Skinless fish fillets split cooking time evenly between both sides and cook presentation side first
For thicker portions transfer pan to the oven for finishing
Turn the seafood only once
Drain excess oil on absorbent paper and serve immediately
Chef’s Tips...
If applying flour, apply just before cooking
Always ensure the oil is hot prior to adding the seafood, but make sure the oil is not so hot that it smokes.
