Servings
Font
Back
5.0 from 108 votes

Pan Seared Salmon

A versatile and tasty recipe that’s quick to prepare and easy to enjoy.

Prep Time
2 mins
Cook Time
2 mins
Total Time
10 mins
Servings: 2 Servings
Calories: 241 kcal
Course: Main Course

Ingredients

  • 2x oz Salmon Fillets, de-boned, de-scaled, skin-on
  • salt and pepper to taste
  • high smoke point oil canola, grapeseed, avocado, etc.

Instructions

    Cup of Yum
  1. Pat dry on both sides, to make sure your salmon doesn't stick, gets crispy and is perfectly cooked.
  2. 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.
  3. 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.
  4. 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.
  5. Flip flesh side down and cook the same way, approximately 1-3 minutes, depending on how crispy on top you like.
  6. Once cooked through, serve immediately with your favorite side dishes.
Bom Apetite!!

Nutrition Information

Serving 1fillet Calories 241kcal (12%) Protein 34g (68%) Fat 11g (17%) Saturated Fat 2g (10%) Polyunsaturated Fat 4g Monounsaturated Fat 4g Cholesterol 94mg (31%) Sodium 75mg (3%) Potassium 833mg (24%) Vitamin A 68IU (1%) Calcium 20mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 2Servings

Amount Per Serving

Calories 241

% 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.

Report Abuse
Login to Continue
Forgot password?
Don't have an account? Register