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(what you are essentially doing is fill the pores in the metal with fat, and when you turn the heat down a bit, the pores closes up a bit, to form a non-stick layer...I think this is the science)
Then put meat on, don't touch it until it carmalises, it will lift itself off once that happens.
I have a griddle, and a cast iron pan but don't really use it since I got a carbon steel pan. I am happy to book a steak without the marks.
@RaymondLin already has much of the basics covered, including not moving the meat/fish in the pan & letting the sear/maillard reaction occur.
Do not use maximum heat on the pan regardless of the source, as using too high a heat can damage the coating, although I have had mine pretty bloody hot on several occasions before I read the instructions so the coating isn't as fragile as might be surmised.
Use a medium (not maximum) heat to heat the pan for a decent time, raise it before adding the food & reduce it slightly when the food is added. Keep it lightly oiled before, during & after use. Some smoke will result, but I found this lessens as the pan seasons & using high smoke point oil like avocado or rapeseed helps.
PS try not to use metal utensils as the surface can get scratched.
It does get better with use, so don't give up too soon & enjoy experimenting.
I have one. Large. Heavy. Seasoned.
I use it for anything that you would otherwise BBQ. Especially steaks, chicken strips, chops. Does a proper striping.
You have to oil the meat, not the griddle. Make sure properly covered and then it doesn't stick much, but herbs and anything on the meat can stick like heck.
I clean it with the BBQ brush and boiling water only. Never detergent.
Once dried I then wipe it with groundnut oil.
Same principles as an old school Wok.
It does tend to smoke when being used and stinks out the kitchen so I just open as much as I can before cooking and use the extractor fan.
Griddles don't do much for my weight either. It's all the cheeseburgers and fried onions.
Medium to low heat + don't move it around often. Especially the 1st flip. Resist the urge to even lift it up. The low heat means you won't burn it as easily anyway.