MANGO LIME SALSA:
- small ripe mango, diced
- multicolor bell peppers, diced
- red onion
- 2 limes
- cumin
- salt
- cilantro (optional. I hate the stuff.)
Dice onions and marinate in lime juice overnight. Mix with mango, bell peppers, pinch of cumin, cilantro (optional) and salt to taste. Refrigerate 30min+ or overnight if you want to make ahead of time.
HOW TO PAN SEAR FISH:
What You Need:
- oven proof frying pan (cast iron is great.) OR
- non-stick pan and a baking pan
- ghee butter or clarified butter (regular butter burns at high heat, and olive oil’s smoking point is too low)
- fish! cod, salmon, halibut, what have you. a thick fleshy fish. thinner fish like tilapia is better pan fried (no oven step)
What to D0:
- Clean fish, pluck out remaining bones, and pat dry. Very dry. Water = no browning. and crazy mad sizzling.
- Preheat oven 375F-400F with an greased baking pan IN it.
- Heat a non-stick pan on high heat.
- Add a pat of ghee (or oil) and melt or until oil is shimmering. You do NOT want the butter to burn.
- Immediately place fish presentation side down or if fish has skin, skin side down. DO NOT TOUCH.
- Let fish sear until line of white, cooked meat, rises up a little over half way up the thickness of the fillet. Exact time depends greatly on your stove and on cut of fish. By now the fish should move easily with a gentle nudge.
- Transfer pan into oven if oven proof, or gently transfer fish to baking pan in oven. Skin side still down.
- Bake 15 min or so or until no longer translucent. Again, varies greatly on oven and cut of fish. ~145F internal temperature.
- Turn stove back on high and gently flip fish and “kiss” the other side until it develops a nice brown crust.