0 from 9 votes
Cast Iron Salmon
This pan seared salmon is cooked in a cast iron skillet!
Prep Time
5 mins
Cook Time
5 mins
Total Time
17 mins
Servings: 4
Calories: 143 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 1 large salmon filet (about 1 1/2 - 2 pounds)
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon salt
- 2 tablespoons unsalted butter
Instructions
- Remove the salmon from the fridge and let it rest for 10 to 20 minutes.
- In a small bowl, mix together the garlic powder, salt and pepper.
- Place the salmon filet, skin-side down, on a plate or cutting board. Sprinkle the seasoning mixture evenly over the salmon and gently rub it in.
- Preheat a cast iron skillet over medium-high heat with the olive oil, until the oil in shimmering. The bottom of the pan should be coated in oil. If not, add a little more oil.
- Place the salmon, skin side down, into the pan and sear for 4 minutes until the skin becomes slightly crispy and golden brown.
- Carefully flip the salmon using two spatulas, sear for 2 more minutes then gently flip it back over. Add the butter to the skillet and let it melt.
- Reduce the heat to medium heat and spoon the melted butter over the salmon as it cooks for an additional 2 minutes.
- Garnish with freshly sliced lemons and dill, if desired.
Cup of Yum
Notes
- Storage: Store leftovers in an airtight container in the fridge for up to 2 days.
Nutrition Information
Calories
143kcal
(7%)
Carbohydrates
0.4g
(0%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Trans Fat
0.2g
Cholesterol
38mg
(13%)
Sodium
311mg
(13%)
Potassium
218mg
(6%)
Fiber
0.1g
(0%)
Sugar
0.02g
(0%)
Vitamin A
193IU
(4%)
Vitamin C
0.01mg
(0%)
Calcium
8mg
(1%)
Iron
0.4mg
(2%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 143
% Daily Value*
| Calories | 143kcal | 7% |
| Carbohydrates | 0.4g | 0% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 38mg | 13% |
| Sodium | 311mg | 13% |
| Potassium | 218mg | 5% |
| Fiber | 0.1g | 0% |
| Sugar | 0.02g | 0% |
| Vitamin A | 193IU | 4% |
| Vitamin C | 0.01mg | 0% |
| Calcium | 8mg | 1% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.