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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
8 mins
Total Time
10 mins
Servings:
4
Calories:
251 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 24 ounce salmon divided into 4 ounce salmon fillets, fillets
- 1 teaspoon extra virgin olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
Instructions
- Pre-heat a large skillet over high heat then drizzle with olive oil.
- Sprinkle salmon filets evenly with salt and pepper then place in the pan, skin side down.
- Cook 4 minutes on the first side or until a nice golden brown crust forms. Flip over and cook additional 3-4 minutes.
Cup of Yum
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
(18%)
Fiber
0g
(0%)
Sugar
0g
(0%)
Vitamin A
70IU
(1%)
Calcium
20mg
(2%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 4 Serving
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.