Pan Seared Salmon
User Reviews
5
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Prep Time
10 mins
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Cook Time
5 mins
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Servings
4 serves 4
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Calories
1982 kcal
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Course
Main Course
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Cuisine
Mediterranean
Pan Seared Salmon
Description
This Pan Seared Salmon recipe uses skin-on fillets seasoned with a blend of dried oregano, garlic powder, and paprika, along with salt and black pepper. The preparation requires patting the salmon dry before seasoning to help develop a crispy skin. Cooking starts with heating olive oil in a cast iron skillet until shimmering but not smoking. The salmon is placed skin-side down and pressed gently to prevent curling. Cooking times are about 4 minutes for crispy skin, allowing the fish to release naturally from the pan when ready.
The seasoning adds herbal and smoky notes that complement the richness of the salmon. Using lemons to garnish adds acidity and freshness, while the optional arugula side provides a contrasting peppery crunch. The fish is best when the flesh flakes easily with a fork, indicating doneness, with temperature guides given for rare to medium levels.
This method yields salmon with a crisp exterior and moist interior, ideal for a light dinner or as part of a composed meal. Fresh ingredients such as quality olive oil, dried Mediterranean spices, and lemon accentuate the dish’s flavors without overpowering the fish.
Ingredients
- 1 1/2 tablespoon oregano dried
- 1 tablespoon garlic powder
- 3/4 teaspoon paprika
- 4 salmon skin-on filets, approx 4 ounces each, about 1 pound total or large piece sliced into 4 filets
- kosher salt
- black pepper
- extra virgin olive oil
- 2 lemon plural
- 5 ounces arugula for serving (optional, baby
Instructions
- Season the salmon. In small bowl, mix together the oregano, garlic powder and paprika. Use paper towels to pat the fish very dry on all sides and sprinkle all over with salt and black pepper, then rub the spices all over the flesh side of the fish.
- Preheat the pan and oil. Heat a large cast iron skillet over medium-high. When the skillet is hot, add enough oil to coat the bottom (about 2 tablespoons) and wait for the oil to shimmer but not smoke.
- Sear the salmon. Once shimmering, turn the heat to medium-low and add one salmon filet with the skin-side down. Press the top with a fish spatula for about 10 seconds, which prevents the skin from curling up. Add the remaining salmon filets, one at a time, pressing each with the spatula for 10 seconds.
- Don’t disturb the salmon. Cook until the skin is golden and crispy, about 4 minutes. If skin resists lifting (or if it’s sticking to the pan), allow the fish to cook for a little bit longer until you are able to lift up easily, which should take no more than 6 minutes in total.
- Flip until cooked through, about 15 seconds. Transfer the seared salmon to a large rimmed plate. Immediately zest on one of the lemons, slice it in half, and squeeze the juice all over.
- Make arugula salad. In a medium bowl, add the baby arugula, a pinch of salt, the juice of 1/2 of the remaining lemon, and a drizzle of extra virgin olive oil. Toss to combine.
- Serve. Serve the crispy skin salmon with arugula and lemon wedges on the side.
Notes
- Pat salmon dry thoroughly before seasoning to achieve crispy skin during searing.
- Cook salmon skin-side down without disturbing for about 4 minutes or until skin becomes golden and lifts easily.
- Check doneness by flaking with a fork or use an instant-read thermometer: rare at 110°F, medium-rare 120°F, medium 130°F.
- Serve immediately with lemon wedges and optional arugula for freshness and balance.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4serves 4
Amount Per Serving
Calories 1982 kcal
% Daily Value*
| Calories | 198.2kcal | 10% |
| Carbohydrates | 9.3g | 3% |
| Protein | 24.6g | 49% |
| Fat | 7.7g | 12% |
| Saturated Fat | 1.2g | 6% |
| Polyunsaturated Fat | 3.1g | 18% |
| Monounsaturated Fat | 2.4g | 12% |
| Cholesterol | 62.4mg | 21% |
| Sodium | 62.5mg | 3% |
| Potassium | 817mg | 17% |
| Fiber | 3.2g | 13% |
| Sugar | 2.2g | 4% |
| Vitamin A | 1114.8IU | 22% |
| Vitamin C | 34mg | 38% |
| Calcium | 116.7mg | 12% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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