Pan Seared Trout w/ 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.

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: 

  1. Clean fish, pluck out remaining bones, and pat dry. Very dry. Water = no browning. and crazy mad sizzling.
  2. Preheat oven 375F-400F with an greased baking pan IN it.
  3. Heat a non-stick pan on high heat.
  4. Add a pat of ghee (or oil) and melt or until oil is shimmering. You do NOT want the butter to burn.
  5. Immediately place fish presentation side down or if fish has skin, skin side down. DO NOT TOUCH.
  6. 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.
  7. Transfer pan into oven if oven proof, or gently transfer fish to baking pan in oven. Skin side still down.
  8. Bake 15 min or so or until no longer translucent. Again, varies greatly on oven and cut of fish. ~145F internal temperature.
  9. Turn stove back on high and gently flip fish and “kiss” the other side until it develops a nice brown crust.

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