How to Pan-Sear Fish

• Start with room-temperature fillets:  Cold fillets will seize up against the hot pan and cook unevenly. Remove from refrigerator 15-20 minutes prior to using.
• Dry fillets before cooking: If they are wet, they will be more likely to stick to the pan and you will not achieve quite the same crispy skin. 
• Use a very hot pan: Keep the flame around medium until right before adding the fish, when you should raise the temperature to high and then drizzle in olive oil. 
• Always start with skin-side down: Although you will flip the fish towards the end of cooking, the skin is touch and can withstand oil and heat, evenly cooking the flesh of the fish.
• Don't touch the fish until you flip it: Once the fish skin touches the pan, let it do its think. It will slowly seize, crisp and pull away from the pan. No touching, poking, moving or prodding at all. 
• Watch for visual cues: After cooking skin-side down for a few minutes, youll notice the color become opaque as the heat moves up the fish. Once 3/4 of the fish is cooked, flip it over with a large fish spatula. Approximate 4 minutes for 1/2 inch thickness. A total of around 8 minutes for thick filets and 6 minutes for smaller ones. 
• Let the filets rest for about 3 minutes before serving.

Fish Dinner Party Timing Trick: Pre-sear fish filets in pan, set aside, and when seven minutes away from eating, simply place fish in oven for second stage of cooking.

• Pan sear and then oven roast the filets
• Preheat oven to 425ºF/22ºC
• Heat pan (oven proof if possible, others wise you just need to transfer filet onto oven proof-dish for second stage of cooking) until it is searing hot.
• Add oil.
• Add Fish.
• Lower heat to medium high.
• Sear 2 minutes a side.
• Transfer to oven for an additional 7-10 minutes of cooking, depending on size. Check doneness by inserting knife in between veins. And for the more experienced, check by touch: you're looking for that perfect spot between just firm enough without being stiff and a slight give. Check at the thickest part of the filet. And remember the fish will need to rest a few minutes for the juices to reinfuse. 

Health Benefits of Lentils (1) 

• Very high in fibre, which is associated with decreased heart disease.
• High in folate and magnesium, which also supports heart health. 
• Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle.
• Magnesium works as a calcium channel blocker. Magnesium relaxes the veins and arteries allowing for improved blood flow.
• Gives energy while balancing blood sugar.
• Replenishes irons stores.
• Lentils are also high in protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6.