For range-top grilling and sautéing, use a heavy aluminum nonstick skillet or ridged stovetop grill pan.
Test the Temperature
Pans and oven/broiler must be hot (around 400ºF) before you start cooking. To test the temperature of a stovetop pan, sprinkle a few drops of water on the skillet; if they immediately pop off the surface, you're good to go.
Check the Oil
Using a pastry brush, lightly brush frozen fish with soy, safflower, peanut or grapeseed oil. These high smoke point oils work best for high heat cooking. (Avoid butter, sunflower oil, or olive oil.)
Spare the Spices
When sautéing or stovetop grilling, avoid seasoning the fish with dry spices before it is placed in the pan. (Since the pan is very hot, the spices will burn and stick to pan.)
Size up the Portions
If seafood portions are not of uniform size, add the smaller pieces later in the cooking process.
Flip Your Fish
When sautéing or grilling on the range top, cook 3 to 4 minutes until the bottom is nicely browned or grill marked, then turn the fish over, cover the pan tightly, and reduce the heat to medium to finish cooking. The moist heat evenly penetrates and cooks fish without overcooking or drying.
When broiling, cook fish 4 to 5 inches from the heating element until the top is brown, then flip your fish and continue broiling until the fish is done. (If the recipe advises against turning, broil the seafood until the top is brown, then turn off the broiler, set the oven to 375ºF and continue cooking until the fish is done.)
Cook Just Until Done
To check for doneness, slide a sharp knife tip into the center of a cooking seafood portion, checking for resistance and color. There should be a light resistance to the knife, and the fish should be slightly translucent in the middle. Remove the fish from heat at this stage, as it will continue to cook after it is removed from the heat. (Remember: The easiest way to ruin a seafood dinner is to overcook the fish.)
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