Pan Seared Salmon Recipe

Last updated October 14, 2020•Published August 18, 2020 •by Olivia
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This pan seared salmon recipe makes a healthy, quick and easy weeknight dinner. Make this healthy meal in under 15 minutes and with just four ingredients! Best pan seared salmon recipe ever!

Looking for more healthy salmon recipes? Some of my favorites are: Easy Broiled Salmon Recipe, How to Cook Salmon in the Oven, Simple Garlic Butter Salmon Recipe and Easy Chopped Salmon Salad.

4 pan seared salmon fillets in a cast iron skillet

Sometimes simple is better when it comes to making dinner. Fish is an easy protein to cook, and it can be made in just a few minutes on the stove.
Plus, you won’t need to make a special trip to the store since this pan seared salmon recipe uses basic pantry staples.

What sides go with salmon?

Just about any of your favorite sides will pair nicely with the subtle flavors of this fish.
Here are some of the most common side dishes, but feel free to try anything else you think might be delicious!

Pan seared salmon recipe

This recipe is impossibly easy! Just season the fish and then cook in a skillet until the skin is crispy and the fish is flaky – it’s that simple!

INGREDIENTS

Salmon fillets – Choose fillets with the skin on. If possible, use wild salmon instead of farmed for fewer calories and higher mineral content.

Butter – Substitute with olive oil or use ghee to make this salmon recipe Paleo and Whole 30 friendly.

Salt and pepper– Because of the high heat from the pan, any fresh herbs will burn when cooked. Instead, keep things simple with basic seasonings.

overhead image: four raw salmon fillets on a white platter for a pan seared salmon recipe

INSTRUCTIONS

Season the fish

  1. Pat the salmon dry with a paper towel. Having a dry surface helps the skin to become crispy when it hits the hot pan. Also, the seasoning will stick better to dry fish.
  2. Then, add salt and pepper to both sides.

overhead image: well seasoned cast iron skillet on a wooden cutting board

Cook and serve

  1. Heat a dry cast iron skillet. NOTE: To prevent the butter from burning, add it after the pan is hot.
  2. Next, lay the fish carefully into the pan, skin side down.
  3. Cook until the fish turns opaque most of the way up the sides, then flip and cook until done.
  4. Transfer the pan seared salmon to a serving platter, skin side up, so the crispy skin doesn’t get soggy.

4 salmon fillets with crispy skin in a cast iron skillet

How long to pan sear salmon

The exact length of time will depend on how thick the fish fillets are. However, it’s easy to tell when salmon is cooked through by following these simple tips:

  • Flakes easily: Insert a fork at an angle just below the surface into the thickest part of the fish and twist. The layers of the salmon should easily separate from each other.
  • Looks opaque: Raw fish has a translucent and somewhat transparent appearance. When cooked, the meat becomes less see-through but should still glisten.
  • Internal temperature: Fished should be cooked until a thermometer inserted in the middle reaches 140-145 degrees F. Any more than that and it will be dry and overcooked.

Pan seared salmon recipe notes

  • Storage – Transfer leftovers to an airtight container and keep in the refrigerator for up to 4 days.
  • Reheating – Heat in the microwave or on the stove until the fish is warmed through. You may need to add more butter or oil for added moisture.
  • Non-stick pan– It’s extremely important to use a well seasoned, good quality pan. This ensures that the fish won’t stick to the pan. Because higher heat creates crispier skin, I recommend using a cast iron skillet.

4 pieces of fish in black iron skillet

Other Delicious Salmon Recipes to try:

For a little more heat, try my Easy Cedar Plank Salmon. It’s made on the grill instead of the stove but is just as simple as this recipe. Otherwise, here are some other salmon dishes made with a variety of flavours:

Pan Seared Salmon Recipe
4 pan seared salmon fillets in cast iron skillet

Pan Seared Salmon Recipe

Yield: 4 people
Prep Time:
5 mins
Cook Time:
7 mins
Total Time:
12 mins
This pan seared salmon recipe makes a quick weeknight dinner. Make this healthy meal using three ingredients, and in under 15 minutes!
Print Recipe
5 from 1 vote

Ingredients

  • 4 salmon filets — skin, about 6 ounces each
  • Salt and black pepper
  • 2 tbsp butter — use ghee for Paleo and Whole30

Instructions

  1. Heat your cast iron skillet over medium heat.

  2. Pat salmon dry with paper towel and season both sides with salt and pepper.
  3. When your skillet is near smoking, add in the butter, let it melt for 30 seconds.
  4. Add in the salmon (skin side down).
  5. Let the salmon cook without moving. It’s about 5 minutes depending on how thick your salmon fillet is. You know when it’s time to flip when the sides of the salmon look about 2/3 opaque and cooked through.
  6. Flip, and cook for 2 more minutes.
  7. Remove from the pan and set it aside (skin side up). Enjoy!
Course: dinner, Lunch
Cuisine: American
Keyword: Baked Salmon recipe, pan seared salmon, Salmon, seared salmon
All text and images © Olivia Ribas / Primavera Kitchen.

Nutrition Information

Amount per serving (1/4) — Calories: 253, Fat: 16g, Saturated Fat: 7g, Monounsaturated Fat: 2g, Cholesterol: 79mg, Sodium: 199mg, Potassium: 2mg, Protein: 26g

If you make this recipe, follow @primaverakitchen on Instagram, snap a photo and hashtag it #primaverakitchen. I'd love to see what you're making!

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