| 1 Tbs. oil | heat | pan fry |
| Fish fillets | season | |
| Salt | ||
| Pepper |
Pan frying time
| Fillet Thickness | Cooking Time on each side | Fat |
|---|---|---|
| Thick - 1 inch | 5 minutes | 1 Tbs. olive oil |
| Medium - 3/4 inch | 4 minutes | 1/2 Tbs. olive oil & 1/2 Tbs. butter |
| Thin - 1/2 inch | 3 minutes | 1 Tbs. butter |
The olive oil should have a high smoke point - use either high quality extra virgin olive oil for more flavor or light olive oil.
Update: Some people have mentioned that you should never sear meat with extra virgin olive oil because of the low smoke point. This is generally true, but high quality extra virgin olive oil typically has a lower acidity than regular extra virgin olive oil. As one example, Bertolli brand extra virgin olive oil has a smoke point of 406°F. I would not use a supermarket brand extra virgin olive oil for any type of cooking because it would be too easy to exceed the oil's smoke point.