Pan Seared Salmon is my go-to for throwing together a quick weeknight meal that is both healthy and delicious. Pair with some rice and oven Roasted Green Beans for a full family meal that is on the table in 20 minutes.
Salmon is one of those foods that just makes you feel good eating. With all the health benefits associated with salmon, it’s no wonder why.
Reasons you should put salmon in your healthy diet:
- Rich in Omega 3 fatty acids. Omega 3 fatty acids have a wide range of health benefits from managing heart disease and lowering blood pressure just to start.
- Salmon is rich in protein.
- High in the B vitamins which play a role in your body from head to toe.
- Good source of potassium.
- Contains the antioxidant, Astaxanthin, which benefits the heart, brain and skin.
Pan Seared Salmon
Today, I am just sharing how I pan sear salmon with some olive oil, salt, pepper and a squeeze of lemon. You can take this basic recipe and create all kinds of different flavors from it. Make a creamy sauce, add herbs or honey or brown sugar. There are so many possibilities. Let me know what your favorite flavor combinations are in the comments below.
Also check out Lemon Garlic Salmon for a recipe to bake in the oven.
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Pan Seared Salmon
★★★★★5 from 1 reviews
- Author: Amber
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Total Time: 12 minutes
- Yield: 4 servings 1x
Description
Pan Seared Salmon is my go-to for throwing together a quick weekinight meal that is both healthy and delicious.
1 Tablespoon olive oil
1 pound salmon
Pinch of salt
Pinch of freshly ground pepper
1/2 lemon
Instructions
Heat a large non-stick pan on the stove top to a medium heat.
Cut your salmon into 4 equal portions. Leave skin on and remove any bones.
Salt and pepper each side.
Once the pan is hot, drizzle olive oil in pan followed by your salmon placing it skin side up first. Cook for 3 minutes.
Flip the salmon and cook another 4 minutes.
Squeeze a lemon wedge over each portion and serve.
Notes
The skin is kept in the salmon. You can easily remove it before serving or serve with skin on.
- Category: Dinner
- Method: Stovetop
Keywords: Salmon
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Reader Interactions
Comments
Just tried this recipe and its absolutely delicious. Easy to cook, it’s the first time I have ever cooked salmon and it turned out to be easy and delicious.
A healthy, flavorful meal that is ready in 20 minutes? That sounds like the perfect weeknight dinner!
Now this is a recipe salmon I need to add to our family’s cookbook! I’m always looking for ways to incorporate more fish in our dinners – your recipe looks so tasty!
★★★★★
My whole family loves salmon but it’s expensive to buy where we live. 🙁 But when I see it on sale, I try to buy it. We love to put a little dill on ours when we cook it.
It is double the price here in Cincinnati than it was when we lived on the west coast but we still buy it weekly because salmon is just too good. Dill sounds great on it!
I wish my local grocery stores would stock more wild salmon. The next time I’m lucky enough to find some I’m definitely making this.
Salmon is one of my favorites! This looks so delicious! I think I might even make this for dinner tonight!
Love salmon, this looks so good!!
I have definitely been trying to eat more salmon and this recipe looks SO good!
Yummy! My husband loves salmon and I always bake it for him. I will have to try this recipe the next time I make it for a quicker lunch option.
It is so much faster than baking!
I don’t like salmon but I should probably add it for the sake of my health!! Great post xx
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FAQs
Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, without moving, skin side up, until golden and crisp, about 4 minutes. Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more.
Is it better to pan sear or bake salmon? ›
For smaller, crispy, skin-on Salmon; a crispy pan sear is recommended. For bigger fillets, and succulent, skin-off King Salmon; the best method would be cooking in an oven.
Which side of salmon do you pan sear first? ›
Starting your salmon skin-side down, and cooking it until it is well rendered, lightly browned, and crisp, and then turning the salmon to finish the cooking, will make for a terrific dining experience.
Do you need to flip salmon when pan frying? ›
Coat salmon on both sides with cooking oil. Add enough cooking oil to coat the bottom of the pan and heat over medium-high heat. Place salmon, skin-side up, into pan and cook until browned, about 4 minutes. Carefully flip salmon and cook for another 3 minutes or until done.
What is the best oil to sear salmon in? ›
Use a cooking oil with a high smoke point, like canola oil, sunflower oil, or avocado oil. Using an oil with a low smoke point, such as extra virgin olive oil, will cause that oil to burn in the pan & will not allow you to get a proper sear on your salmon.
Does salmon taste better cooked in oil or butter? ›
A seared fish necessity. Butter + Oil. Butter makes everything better, and the oil is key for helping create the crispy exterior. Make sure to use an oil with a high smoke point like canola, grapeseed, or avocado oil to avoid burning it.
What is the tastiest way to cook salmon? ›
Salmon Method: Poached in Olive Oil
Heat over low heat until the oil reaches 120 degrees F, at which point you'll transfer the entire pan to a 225-degree F preheated oven for 25 minutes. Results: I will admit that this method yielded the best-tasting salmon — but what would you expect from cooking something in fat?
Should you oil salmon before cooking? ›
Baked salmon is best when cooked at 425°F in the oven.
We recommend baking the salmon uncovered. Simply rub the fillets with a little oil, sprinkle them with salt and pepper, then place them in the roasting pan skin-side down before popping them in the oven.
Should salmon be room temp before pan searing? ›
To start, get your fish to room temperature.
This ensures a more even doneness throughout the entire fillet. Heat a skillet until very hot before adding some vegetable oil and salt. Place the fish skin-side down in the pan, pressing down firmly with a fish spatula.
Should salmon be room temp before searing? ›
Let it Reach Room Temperature Before Cooking. When you add cold fish to a hot pan, it will cook unevenly. It is a good idea to let salmon sit out for 15 to 20 minutes before cooking so that it can warm to room temperature.
Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan.
How does Gordon Ramsay cook salmon perfectly? ›
Fold the edges of the foil tightly together over the salmon to seal, leaving some space in the parcel for steam to surround and cook the fish. Put the salmon parcel in the roasting tin and cook in the centre of the oven for 25 - 30 minutes, depending on the thickness of the salmon.
Do you wash salmon before pan frying? ›
It's important to clean salmon before cooking as doing so can remove surface contaminants and bacteria. Pathogens may be present in fish, causing foodborne illnesses you can easily avoid through cleaning. Washing your salmon also eliminates impurities like sand and dirt, creating a clean canvas for cooking.
How do you sear salmon without it falling apart? ›
Use Salmon WITH the Skin On
Making pan seared salmon without skin can be difficult. Keeping the skin on salmon makes it easier to flip, as the salmon is less likely to fall apart (also recommended for Instant Pot Salmon).
How do you sear salmon without burning it? ›
A hot pan and high heat don't necessarily go hand in hand. Keep the flame around medium to medium-high, but before anything touches the pan, let it get hot — like, really hot. After, pour in a thin layer of oil and heat until it shimmers. Then add the fish and let it do its thing.
How do restaurants get salmon so crispy? ›
Here's the secret: Let the fish cook for 90% of the time on the skin side. This thoroughly crisps the skin, and also results in a gentler cooking for the flesh side of the salmon.