Pan Fried Salmon (Perfect Every Time!)
User Reviews
5
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4
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Calories
259 kcal
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Course
Main Course
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Cuisine
American
Pan Fried Salmon (Perfect Every Time!)
Description
Placing salmon fillets skin-side down in a preheated skillet with neutral cooking oil allows the skin to develop a crisp texture while the flesh cooks gently underneath. Using a sufficient space between the fillets helps avoid steaming and promotes proper searing. After cooking the first side undisturbed for 4 minutes, flipping carefully retains the fillet's shape and promotes even cooking. Lowering heat for the last few minutes finishes the fillets without drying them out.
The outcome is a salmon fillet with a golden crisp skin and tender, juicy flesh. The straightforward seasoning and oil-coated pan allow the salmon’s flavor to stand out cleanly. This technique works well for 6- to 8-ounce fillets, commonly served as a dinner main paired with sides like rice or vegetables.
Careful temperature control ensures the oil shimmers without smoking excessively, preserving the pan surface and preventing overcooking. Using a spatula to support the fillet when flipping helps maintain its presentation.
Ingredients
- 4 salmon 6- to 8-ounces/170-220g each, filets
- salt
- 2 teaspoons neutral cooking oil generic cooking oil
Instructions
- Start by rinsing your salmon filets. Pat dry with a paper towel, and sprinkle the salmon on both sides with salt.
- Preheat a skillet over medium-high heat. A standard 10-inch to 12-inch skillet can fit 4 salmon filets comfortably, depending on how large they are. You want about an inch (2.5cm) of space between them so they don’t steam. If using a stainless steel, carbon steel, or cast iron skillet, heat until a splash of water beads and jumps around the pan. If it’s smoking vigorously, it is too hot. If using a nonstick skillet, simply heat until the oil shimmers in the pan.
- Swirl the oil in the pan, and place the salmon filets skin-side down, about 1 inch apart. Cook for 4 minutes on the first side, without moving the fish. Flip, using another spatula to hold the uncooked side steady if needed. Reduce the heat to medium and rotate the pan 180°. Cook on the second side for another 4-5 minutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 259 kcal
% Daily Value*
| Calories | 259kcal | 13% |
| Protein | 34g | 68% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 94mg | 31% |
| Sodium | 366mg | 15% |
| Potassium | 834mg | 18% |
| Vitamin A | 68IU | 1% |
| Calcium | 21mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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