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Pan Seared Salmon Recipe

Simple 15 minute Pan Seared Salmon is flaky, juicy, and absolutely delicious! It is extremely easy to make. Just lightly dust each fillet in seasoned flour, and then pan-fry it to crispy perfection. With only 5 ingredients, this healthy fish recipe is perfect for a no-fuss weeknight meal, or on the weekend when you’re in a hurry but still want to eat well!

Prep Time
5 mins
Cook Time
5 mins
Total Time
13 mins
Servings: 4 servings
Calories: 276 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 4 (6-ounce) salmon fillets
  • 1/2 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons all-purpose flour
  • 1-2 Tablespoons olive oil

Instructions

    Cup of Yum
  1. Thaw salmon thoroughly, if using frozen. Pat dry on both sides with paper towels.
  2. Heat the oil in a cast iron or other heavy duty skillet over medium-high heat. Season salmon on both sides with the salt and pepper. Sprinkle with half of the flour on one side. Lay the salmon floured side down in the pan, skin side up if your fillets have skin on them, then sprinkle remaining flour on top.
  3. Cook for 4 minutes on each side without moving. Once seared, the salmon should easily release from the pan to be flipped.

Nutrition Information

Calories 276kcal (14%) Carbohydrates 1g (0%) Protein 34g (68%) Fat 14g (22%) Saturated Fat 2g (10%) Polyunsaturated Fat 5g Monounsaturated Fat 6g Cholesterol 94mg (31%) Sodium 366mg (15%) Potassium 834mg (24%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 68IU (1%) Calcium 21mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 276

% Daily Value*

Calories 276kcal 14%
Carbohydrates 1g 0%
Protein 34g 68%
Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 6g 30%
Cholesterol 94mg 31%
Sodium 366mg 15%
Potassium 834mg 18%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 68IU 1%
Calcium 21mg 2%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.