Pan-grilled fish (a la plancha) with garlic and parsley sauce

Heat a non-stick grilling pan (or non-stick fry pan) over medium to medium-high heat, about 7 on a dial of 10; no fat goes in the pan.

Pat the fish dry with paper towels, using extra on frozen-and-thawed fish, which holds more water.

On a wire rack, brush both sides with garlic-infused olive oil and season both sides with sea salt and black pepper.

Lay the tuna in the hot pan evenly spaced in a single layer and start a timer; for one-inch fillets cook about a minute and a half per side (30 seconds less if thinner, more if thicker). Overcooked tuna turns tough.

Transfer to a wire rack. Cook the one-inch cod fillets the same way, about three minutes per side; cod is forgiving.

Cook the one-inch salmon fillets the same way, about three minutes per side; salmon is unforgiving like tuna. Transfer to the wire rack.

In a mortar, pound two roughly chopped garlic cloves, a pinch of sea salt and two tablespoons of finely chopped parsley with the pestle to a paste.

Mix in a couple tablespoons of extra virgin olive oil and a little fresh lemon juice; spoon the sauce over the fish.