Pan Seared Salmon

Name: Pan Seared Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 2 salmon fillets (6 oz each); Salt and pepper to taste; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon garlic (minced); Fresh herbs for garnish; Asparagus and cherry tomatoes for side

Posted on May 30, 2025

Seafood

If you’re looking for a quick and healthy dinner option, pan seared salmon is a fantastic choice. This dish not only boasts a crispy exterior but also retains its juicy, tender interior. Paired with vibrant vegetables or a fresh salad, it’s a meal that’s sure to impress. Perfect for weeknight dinners or special occasions, this salmon recipe is both simple and sophisticated, making it a favorite for any seafood lover.

Ingredients

2 salmon fillets (6 oz each)
Salt and pepper to taste
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon garlic, minced
Fresh herbs (e.g., dill or parsley) for garnish
Asparagus and cherry tomatoes (for side)

Servings and Cooking Time

This recipe makes 2 servings. Preparation time is about 10 minutes, and cooking time is approximately 10-15 minutes.

Nutritional Value

Each serving (1 salmon fillet) contains approximately 350 calories, 22g protein, 28g fat, and 0g carbohydrates. This is a nutritious option for a healthy diet.

Step-by-Step Cooking Process

Start by patting the salmon fillets dry with a paper towel.
Season both sides generously with salt and pepper.
Heat olive oil in a skillet over medium-high heat.
Once the oil is hot, carefully place the salmon fillets skin-side down in the skillet.
Cook for about 4-5 minutes, without moving the fish.
Flip the fillets gently using a spatula.
Add minced garlic to the pan and cook for an additional 3-4 minutes.
Drizzle lemon juice over the salmon just before removing it from the heat.
Remove from skillet and let rest for a couple of minutes.
Garnish with fresh herbs and serve with asparagus and cherry tomatoes.

Alternative Ingredients

You can substitute olive oil with avocado oil for a different flavor. If you prefer, use lime juice instead of lemon juice for a zestier twist. Fresh herbs can be replaced with dried ones in smaller quantities.

Serving and Pairings

This pan seared salmon pairs beautifully with roasted vegetables, quinoa, or a light salad. A glass of white wine, such as Sauvignon Blanc, complements the dish perfectly.

Storage and Reheating

Store any leftover salmon in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat to maintain its moisture. It is not recommended to freeze cooked salmon as it may affect the texture.

Cooking Mistakes

Not drying the salmon properly before cooking can result in less crispiness.
Overcrowding the skillet will lower the temperature and affect cooking.
Flipping the salmon too early can cause it to stick.
Using too high heat may burn the exterior before the inside is cooked.
Skipping the resting time can make the salmon dry.

Helpful Tips

Use a non-stick skillet for easier cooking and cleanup.
Try different herbs to enhance the flavor of the salmon.
Ensure your skillet is hot enough before adding the fish.
Experiment with various side dishes for a complete meal.

FAQs

What is the best way to check if the salmon is cooked?

The best way to check if salmon is cooked is to use a fork to flake the flesh. It should be opaque and easily flake apart. An internal temperature of 145°F (63°C) is recommended for safety.

Can I use frozen salmon for this recipe?

Yes, you can use frozen salmon, but it’s best to thaw it in the refrigerator overnight before cooking for even cooking and better texture.

What can I use instead of salmon?

If salmon isn’t available, you can substitute with other fatty fish like trout or mackerel, which have similar cooking times and flavors.

How do I prevent the salmon from sticking to the pan?

Make sure your skillet is adequately preheated and use enough oil. Avoid moving the fish until it’s time to flip.

Can I make this recipe on the grill?

Absolutely! You can grill salmon fillets over medium heat, following the same seasoning and timing for a delicious smoky flavor.

Conclusion

Pan seared salmon is a delightful dish that combines simplicity with incredible taste. With its crispy skin and tender meat, it’s perfect for any occasion. Follow this recipe for a meal that will impress your guests and satisfy your cravings. Enjoy your culinary adventure!