Help with pan-seared fish
a non stick pan can sear, if it has a heavy bottom and you get it very hot. Using olive oil to lubricate the surface a little before hand. Also, it helps a great deal when searing ANY food, to let the food rest out of the refrigerator for about 30 minutes so it is not so cold when it hits the pan. The closer to rom temperature it is the better. I know proper food handling rules say to keep food refrigerated till you use it, but 30 minutes really isn't a lot of time for bacteria to multiply like crazy, and besides you are about to introduce that bacteria to a very hot pan anyway, thus killing it.
so, let the fish sit out at room temp for 30 minutes, blot off the moisture with paper towel, nd then put it into a very hot non stick skillet with a little olive oil. Butter will not work for searing it will just burn. Heck this technique works so well, you can almost blacken fish this way! Of course remember to turn the heat down after you sear each side.
If that doesn't do the trick for you, then try a WELL seasoned cast iron skillet that you have rubbed oil into with paper towel prior to heating it. Don't go crazy with the heat or it will burn, not sear. Also-very importatnt with the cast iron, use a metal spatula and when ready to flip, make sure it is between the fish and the pan bypushing it down hard against the pan as you slide it under the fish. A little scraping action against the pan as you work the spatula under the fish should allow you to pick up the fish with all the nice searedness still stuck to the fish.