Servings
Font
Back
0 from 15 votes

Pan Fried Salmon (Perfect Every Time!)

Our recipe for pan fried salmon that’s perfectly cooked—with a crisp golden outside and no more guesswork.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 259 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 4 salmon filets (6- to 8-ounces/170-220g each)
  • salt
  • 2 teaspoons oil

Instructions

    Cup of Yum
  1. Start by rinsing your salmon filets. Pat dry with a paper towel, and sprinkle the salmon on both sides with salt.
  2. 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.
  3. 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

Calories 259kcal (13%) Protein 34g (68%) Fat 13g (20%) Saturated Fat 2g (10%) Polyunsaturated Fat 5g Monounsaturated Fat 5g Trans Fat 0.01g Cholesterol 94mg (31%) Sodium 366mg (15%) Potassium 834mg (24%) Vitamin A 68IU (1%) Calcium 21mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 259

% 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.