This cooking method is quick and works best when cooking lean meat, tender vegetables, or fish.
1) Season fish with salt and pepper. Heat half tbsp olive oil or sunflower oil in a nonstick frying pan until hot (but not spitting). Add the fish, and leave to cook for 2-3 minutes.

2) Turn the fish over, and cook the other side for 2-3 minutes, or longer if the fish fillet is thick keep the heat medium-high. Turn the fish over again (it should be an even golden color), and serve.