Cooking Tips for Your Favorite Catch (Part 2)

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Ready for Part 2 of our three-part organic cooking series on how to properly prepare fish?


Today, we examine sautéing, pan-searing and grilling. For general tips on prepping your fish, click here to read Part 1.

Sautéing and Pan-Searing

Heat a heavy skillet or ridged stovetop grill pan over medium-high heat. While the pan heats, follow these guidelines from the culinary experts at the Alaska Seafood Marketing Institute:

  • Fresh/Thawed Fish. Add oil or a combination of oil and butter to the pan.
  • Frozen Fish. Brush both sides of fish with oil. Here at OrganicAuthority, we prefer olive or canola oil.

Place fish in heated pan, skin side up, and cook, uncovered, 3 to 4 minutes or until browned. Turn the fish over, and season it with spices.

  • For fresh/thawed fish, continue to cook, uncovered, an additional 3 to 4 minutes.
  • For frozen fish, cover the skillet tightly, and reduce the heat to medium. Continue to cook an additional 6 to 8 minutes.
  • For very thick portions, finish in oven preheated to 400°F until opaque.


  • Thoroughly clean and preheat the grill to medium-high heat (450°F).
  • Oil both the grill and the seafood to prevent sticking.
  • Marinate or season the seafood.
  • Grill 12 to 15 minutes for frozen seafood or 8 to 10 minutes for fresh/ thawed fish, turning once during cooking.

Tune in tomorrow for the conclusion of this series, in which we’ll cover steaming, poaching and roasting. And on Thursday, Friday and Saturday, it’s bonus recipe time: three easy-to-prepare gourmet sauces and dips that will rival anything you can find in mainstream or organic restaurants!

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