Pan Seared Salmon
User Reviews
5
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Prep Time
2 mins
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Cook Time
8 mins
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Total Time
10 mins
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Servings
2 Servings
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Calories
241 kcal
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Course
Main Course
Pan Seared Salmon
Description
This Pan Seared Salmon recipe centers on properly preparing the salmon fillet by patting it dry to avoid sticking and promote crisping. Seasoned with salt and pepper, the fish rests at room temperature to allow the salt to penetrate and to warm slightly, reducing temperature shock during cooking. The pan is heated over medium-high heat with oil of a high smoke point such as canola or avocado oil. The salmon is placed skin-side down to crisp the skin as it cooks through, typically for 6-8 minutes depending on thickness. After the flesh becomes more opaque and firms, the fillet is flipped to cook the other side briefly, according to preference for crispness and finish.
The method produces salmon with a crunchy, flavorful skin and a moist, tender interior. Pan searing is a straightforward cooking technique that accentuates the natural texture and flavor of fresh salmon without extra seasoning or sauces needed.
Serve this salmon immediately with side dishes of choice. The simple seasoning makes it versatile to pair with various vegetables, grains, or salads.
Ingredients
- 2x oz salmon fillet de-boned, de-scaled, skin-on
- salt to taste
- black pepper to taste
- oil canola, grapeseed, avocado, etc, high smoke point
Instructions
- Pat dry on both sides, to make sure your salmon doesn't stick, gets crispy and is perfectly cooked.
- Season on both sides with salt and pepper and then let it rest on the counter about 10 minutes. This is important so that the salt can penetrate the salmon. Also, sitting out for a little bit ensures that the salmon isn't too cold from the fridge.
- Heat the pan over medium-high heat. When it's hot, drizzle with the oil. Make sure there's enough oil in the pan so the salmon crisps and cooks evenly.
- Add the salmon to the hot skillet, skin side down and sear. Do not touch the fish or move it around until the flesh starts to whiten up and look opaque (like the images above in the post), 6-8 minutes, depending on how thick your salmon fillet is.
- Flip flesh side down and cook the same way, approximately 1-3 minutes, depending on how crispy on top you like.
- Once cooked through, serve immediately with your favorite side dishes.
Bom Apetite!!
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Servings
Amount Per Serving
Calories 241 kcal
% Daily Value*
| Serving | 1fillet | |
| Calories | 241kcal | 12% |
| Protein | 34g | 68% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Cholesterol | 94mg | 31% |
| Sodium | 75mg | 3% |
| Potassium | 833mg | 18% |
| Vitamin A | 68IU | 1% |
| Calcium | 20mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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