Cook at high heat to quickly create a crust and seal in juices - best with thicker seafood portions

1. Preheat pan - higher temperature Preheat oven to 400 F
2. Add oil or a combination of oil and butter to the pan
3. Season seafood lightly
4. Add seafood to pan, skin side up, and cook until browned
5. Flip
6. Finish thicker fillets in oven (use ovenproof pan)
7. Cook just until opaque throughout