I have had this happen before in my old tank. What I did was, I turned off the return pump and then took out most of the water from my overflow. I left just a couple of inches in the bottom, so that the fish was not able to swim away from the net. If you do it quick enough, the fish don't really stress out that much. You just got to get them in a spot where you have just enough room for the net and scoop him quickly and put him back in to your display tank.
Hopefully I wrote that so you can understand. I know the first couple times this happened to me, I was really confused and got frustrated trying to catch it with the water level full. Finally after 3 or 4 times, I realized it would be much easier to take the water out so the fish couldn't swim away.
Hope it works for ya!
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