4.8 from 156 votes
Pan Seared Salmon Recipe
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.
Prep Time
10 mins
Cook Time
10 mins
Marinade
15 mins
Total Time
35 mins
Servings: 2 servings
Calories: 482 kcal
Course:
Main Course
Cuisine:
Mediterranean
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.
Cup of Yum
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
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
% 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.