Instructions

1. Rinse the fish under cool water. Blot the fish with paper towels to remove the excess moisture.

2. Brush the fish with olive oil. The raised areas in the pan collect grease, and if you add the oil directly to the grill pan, the grease will accumulate.

3. Season the fish fillets with your preferred seasonings. Salt, pepper, cayenne and curry powder are seasonings that work well for seasoning fish.

4. Place the pan on the stove top over medium heat. Allow the pan to get hot before you add the fish.

5. Add the fish to the pan. Grill each side for 3 to 5 minutes, depending on the thickness of the fish. Avoid turning the fish more than once. Reduce the heat on the grill pan if it appears to cook the fish too fast or a lot of smoke appears.

6. Remove the fish from the grill pan once it flakes with a fork. The USDA recommends that the fish has an internal temperature of 145 degrees Fahrenheit before you consume it. Always check the temperature in the thickest part of the fish.