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How to Cook Salmon in a Pan (Like a Restaurant)
4.7 from 84 votes

How to Cook Salmon in a Pan (Like a Restaurant)

This pan-cooked salmon recipe produces medium-done fillets with a crisp skin and tender interior. Seasonal seasoning with salt and pepper and cooking in hot oil gives a balanced texture with a distinct cooking line to signal flipping time. Finishing covered off heat allows gentle steam to complete cooking.

Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings: 4
Calories: 241 kcal
Course: Main Course
Cuisine: American

Ingredients

  • salmon 6-8oz each, filets
  • coconut oil or cooking oil of your choice
  • salt
  • black pepper

Instructions

    Cup of Yum
  1. Lightly salt and pepper salmon filets.
  2. Place salmon filets skin side up on a frying pan lightly coated with coconut oil (or cooking oil of your choice). Make sure pan is hot before adding oil.
  3. Once salmon is cooked halfway through, flip so skin side is facing down. (You will see a distinct line in the middle of the filet when it's time to flip (about 7-10 minutes).
  4. Turn off heat, cover, and let steam ten minutes for medium doneness. (If you like your salmon medium-well, add 2-3 extra minutes).

Notes

  • Use a hot pan and oil to properly sear the salmon and achieve a crisp surface.
  • Look for the distinct opaque line in the salmon fillet to know when to flip it for even cooking.
  • Cover and steam the salmon off heat to ensure gentle, even doneness and prevent drying out.
  • Adjust steaming time by a few minutes to reach desired doneness, such as medium-well.
  • Nutrition values are estimates and can vary based on ingredients and quantities used.

Nutrition Information

Calories 241kcal (12%) Protein 33g (66%) Fat 10g (15%) Saturated Fat 1g (5%) Cholesterol 93mg (31%) Sodium 74mg (3%) Potassium 833mg (18%) Vitamin A 70IU (1%) Calcium 20mg (2%) Iron 1.4mg (8%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 241

% Daily Value*

Calories 241kcal 12%
Protein 33g 66%
Fat 10g 15%
Saturated Fat 1g 5%
Cholesterol 93mg 31%
Sodium 74mg 3%
Potassium 833mg 18%
Vitamin A 70IU 1%
Calcium 20mg 2%
Iron 1.4mg 8%

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