Pan-Seared Fish

Ingredients:

• 4-6 oz. Wild Caught Salmon
• 1 tablespoon avocado oil or ghee
• Pink or sea salt & cracked pepper to taste

Instructions:

Lightly season the flesh of salmon fillet on all sides with salt. Place the piece skin side down in a cold—as in not preheated—cast-iron skillet that has been coated with avocado oil or ghee.

Heat skillet over medium and let the salmon cook undisturbed for 5 minutes.

Press down lightly on flesh with a spatula to ensure all parts of the skin are making contact with the pan. At this point it should be opaque at least halfway up the flesh side. Continue to cook skin side down until fish is mostly opaque and skin is crispy, about 5 minutes longer. If the skin is still sticking to the pan at this point, don't try to un-stick it—you'll know that it's ready to flip when it releases on its own.

Using a slotted spatula, gently flip the fillet, then remove the pan from the heat. Continue to cook off-heat (the pan will still be plenty hot) until flesh is just cooked through, about 1 minute longer for regular-sized fillets, but very thick ones might take up to 3 minutes more—you can use a fork to flake the fish slightly to check for doneness; you're looking for the inside to be still a little pink and translucent.