recipe

So this is for thicker fillets of fish...
Pan sear with a little olive oil, fresh rosemary and garlic.
salt and pepper the fish
Pre heat the oven to 425

Put the fish in a nonstick ovensafe skillet on the stove top and on the top of the fillet sprinkle a small amount of sugar. cook for a minute flip over and have the sugar side if fillet down for 2 min. then put the pan in the oven for 7-10 min.

fish is supposed to get to to 130-135 degrees.

pull out and be amazed at how good it is :)