5 from 10 votes
Easy Pan Seared Salmon
This pan seared salmon recipe cooks salmon fillets with a simple seasoning of salt and pepper, seared in olive oil and butter for a crisp skin and tender interior. The method involves frying skin-side down first then finishing on the other side. The result is moist, flaky fish with a rich buttery flavor, enhanced optionally with fresh lemon juice.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
4
Calories:
217 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 pound salmon cut into 4 pieces
- salt to taste
- black pepper to taste
- 1 tablespoon olive oil
- 1 tablespoon butter
Instructions
- Take the salmon out of the fridge 15-20 minutes before starting the recipe if you can. Cut the salmon into 4 equal pieces and pat it dry with paper towel. Season each piece generously with salt & pepper.
- Add the olive oil and the butter to a skillet over medium-high heat. Let the skillet heat up for a few minutes.
- Cook the salmon (skin-side down) for 5 minutes, then reduce the heat to medium and flip it over and cook for another 2-4 minutes or until it's cooked through (it'll take a little longer if your salmon is more than 1" thick, and less if thinner than 1"). Keep in mind the salmon will continue to cook a bit even after taking it out of the skillet, so don't overdo it.
- To serve, it's delicious with fresh lemon juice squeezed over top, and there's more suggestions in the blog post. If you're not a fan of the skin (it's crispy and delicious if you eat it right away), it's easy to peel off once it's cooked.
Cup of Yum
Notes
- Use salmon fillets about 1 inch thick for even cooking times and consistent texture.
- Cook in batches if making more than one pound to avoid crowding and ensure proper searing.
- Pat salmon dry and season well with salt and pepper before cooking to improve crust and flavor.
- Fresh lemon juice squeezed over the finished salmon enhances freshness and balances richness.
- Salmon skin becomes crispy and edible if served immediately; it can be removed after cooking if preferred.
Nutrition Information
Calories
217kcal
(11%)
Carbohydrates
1g
(0%)
Protein
23g
(46%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
6g
(30%)
Trans Fat
1g
(50%)
Cholesterol
70mg
(23%)
Sodium
75mg
(3%)
Potassium
557mg
(12%)
Sugar
1g
(2%)
Vitamin A
133IU
(3%)
Calcium
14mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 217
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 1g | 0% |
| Protein | 23g | 46% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 70mg | 23% |
| Sodium | 75mg | 3% |
| Potassium | 557mg | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 133IU | 3% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.