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Easy Pan Seared Salmon

Searing salmon at a high temperature locks in the natural juices and heart-healthy oils while creating an irresistible golden crust.

Prep Time
2 mins
Cook Time
2 mins
Total Time
10 mins
Servings: 4
Calories: 251 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 24 ounce salmon fillets (divided into 4 ounce salmon fillets)
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Instructions

    Cup of Yum
  1. Pre-heat a large skillet over high heat then drizzle with olive oil.
  2. Sprinkle salmon filets evenly with salt and pepper then place in the pan, skin side down.
  3. Cook 4 minutes on the first side or until a nice golden brown crust forms. Flip over and cook additional 3-4 minutes.

Notes

  • I love using thicker, center cut pieces of salmon to keep a medium rare center and crispy crust on the outside. Wild caught salmon is always preferred.

Nutrition Information

Calories 251kcal (13%) Carbohydrates 0g (0%) Protein 33g (66%) Fat 11g (17%) Saturated Fat 1g (5%) Cholesterol 93mg (31%) Sodium 656mg (27%) Potassium 833mg (24%) Fiber 0g (0%) Sugar 0g (0%) Vitamin A 70IU (1%) Calcium 20mg (2%) Iron 1.4mg (8%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 251

% Daily Value*

Calories 251kcal 13%
Carbohydrates 0g 0%
Protein 33g 66%
Fat 11g 17%
Saturated Fat 1g 5%
Cholesterol 93mg 31%
Sodium 656mg 27%
Potassium 833mg 18%
Fiber 0g 0%
Sugar 0g 0%
Vitamin A 70IU 1%
Calcium 20mg 2%
Iron 1.4mg 8%

* Percent Daily Values are based on a 2,000 calorie diet.