Pan Seared Salmon Recipe
User Reviews
4.8
156 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Marinade
15 mins
-
Total Time
35 mins
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Servings
2 servings
-
Calories
482 kcal
-
Course
Main Course
-
Cuisine
Mediterranean
Pan Seared Salmon Recipe
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Everything you need to know about pan seared salmon. From what salmon to get to a fool proof how-to. Watch the step-by-step video tutorial to learn how to make the best pan seared salmon that's crispy on the outside and juicy on the inside.
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Ingredients
- 2 salmon fillets
- 1 1/2 tbsp olive oil divided
- 4 cloves garlic minced
- 1 tsp dried oregano
- 1/2 tsp paprika
- 1/4 tsp black pepper
- 1/2 tsp salt
- 1 lemon juice of
Sauteed tomatoes and spinach
- 1 tbsp olive oil
- 1 yellow onion sliced
- 2 cup cherry tomatoes
- 2 cups baby spinach
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Place the salmon fillets on a plate. Rub 1/2 tablespoon olive oil on the fillets.
- Top salmon fillets with oregano, paprika, black pepper, salt, garlic and lemon juice. Let it sit for 15 minutes.
- Heat one tablespoon olive oil in a non stick pan over medium heat.
- Once the oil is hot, place the salmon fillets skin side down in the pan. Sear untouched for about 4 minutes until the skin side starts looking opaque.
- Flip and sear the other side until cooked.
Sauteed tomatoes and spinach
- Heat olive oil in a pan over medium heat.
- Saute sliced onion until translucent.
- Add in the tomatoes and cook so they start bursting.
- Add in the spinach and cook until it's wilted. Season with salt and pepper.
Notes
- Store the leftover cooked salmon in an airtight container and refrigerate for up to 2 days.
- Depending on the thickness of the salmon fillets, it takes between 4 to 6 minutes to cook. Keep a close eye to make sure not to overcook the salmon.
Nutrition Information
Show Details
Calories
482kcal
(24%)
Carbohydrates
21g
(7%)
Protein
38g
(76%)
Fat
29g
(45%)
Saturated Fat
4g
(20%)
Cholesterol
94mg
(31%)
Sodium
1283mg
(53%)
Potassium
1535mg
(44%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
3889IU
(78%)
Vitamin C
77mg
(86%)
Calcium
124mg
(12%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 482 kcal
% Daily Value*
| Calories | 482kcal | 24% |
| Carbohydrates | 21g | 7% |
| Protein | 38g | 76% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 94mg | 31% |
| Sodium | 1283mg | 53% |
| Potassium | 1535mg | 33% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 3889IU | 78% |
| Vitamin C | 77mg | 86% |
| Calcium | 124mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
156 reviews
Excellent
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