The easiest way to pan fry fish without it sticking is to use a non-stick frying pan. If you’re using a stainless steel, cast iron or carbon steel pan, make sure it is properly seasoned and coat or spray the surface with cooking oil. Be sure to dry the fish off before frying, as moisture will cause it to stick. Also, keep in mind that the fish is going to stick at first. It is very important to let it sear undisturbed, as interfering will cause it to fall apart. It will separate from the pan when it’s ready - after 3 to 5 minutes.