Today’s pan seared salmon recipe aims to make a restaurant-quality, well-seasoned salmon with crispy skin in the blink of an eye. In this recipe, pan-frying — a classic yet simple technique — produces an amazing flavor and texture.
Before jumping into the how-to part, let's check out some health benefits from this beautiful fish.
Is Pan Seared Salmon Healthy?
Speaking of ingredients, salmon — the star of this pan seared salmon recipe — is a great source of omega-3 fatty acids and protein.
Omega-3 fatty acids have been proven to reduce the risk of heart disease while improving your skin, eye health, and brain functions. Protein plays an essential role in our body, including building muscles, repairing tissues, and producing enzymes and hormones.
In terms of nutritional profile, each serving of our pan seared salmon provides 500 calories and 8.5 grams of saturated fat. These numbers are in line with the healthy eating guideline from the USDA. In other words, this recipe is both healthy and nutritionally balanced.
Eating salmon frequently may help you control your weight.
Nutritionally, salmon is high in protein and low in calories. One ounce of fish provides 5.81 grams of protein and only 36 calories.
Rich in protein, salmon also helps regulate the hormones that tell you when you are full. This means that when you eat salmon, you will feel full for longer while consuming fewer calories.
How to Season Salmon
With this pan seared salmon recipe, you can keep the seasoning simple with salt and pepper and let the pan do the work to create a crispy exterior and a succulent interior. A big splash of fresh lemon juice brings everything together perfectly.
Protip: Don’t salt the fillet and let it sit. The salt will draw out the moisture from the salmon and leave the meat drier and less flavorful. Instead, let your pan heat up on the stove and add the salt in the meantime.
How to Make Pan Seared Salmon
This is a brief how-to for pan seared salmon. For the full detailed instructions, please go to the recipe card at the end of this article.
Step 1: Season vegetables.
Step 2: Bake the vegetables.
Step 3: Season salmon.
Step 4: Pan-sear the salmon.
Step 5: Garnish and serve.
We have a few tips that will make all the difference and take your homemade pan seared salmon to the next level. So be sure to read on.
When Is Salmon Done?
Cooking salmon is easy once you have the right process and technique. Salmon’s cooking times depend on two things: the thickness of the salmon and how well it is cooked: medium-rare, medium, or well-done.
In general, you can estimate 6-8 minutes per one inch of thickness of the fillet, regardless of the cooking method. Note that the time can also vary depending on what kind of pan it is and the cooking temperature.
According to the United States Department of Agriculture, once the thickest part of the salmon reaches a minimum internal temperature of 145˚F, it will be a well-done piece of fish.
If you’re going for medium-rare, aim for an internal temperature of 125˚F to 135˚F. The fish will continue to cook a little bit even after removing it from the heat, whilst remaining moist and tender inside.
A thermometer is the most accurate kitchen tool to check whether your fillet is done, but not everyone has a thermometer on hand. Another simple way is to check the flakiness of the cooked fish.
Use a fork or the tip of a knife to test the salmon’s texture. If the meat begins to flake but is still pink and slightly translucent in the middle, it’s ready to eat.
Pan Seared Salmon without Skin
There is no big difference in the amount of time needed to cook salmon with or without skin. While some people prefer removing the skin from the fish, you can keep the skin on for additional nutrition.
How to Reheat Salmon
Pan seared salmon is best to serve immediately when freshly cooked. Once reheated, the fish might lose its moisture, leaving it dried out and flavorless.
Cooked leftover salmon can still be succulent as long as you reheat it correctly. The trick is to cook your fish at low heat, which helps it stay moist and flaky.
Also, don’t forget to cover your fillet with aluminum foil before placing it in the oven. The foil acts as a shield to trap the moistness inside and keep the fish from burning.
In 10 - 15 minutes, your serving-size salmon will be heated through and ready to serve on the table.
How Long Does Pan Seared Salmon Last?
Cooked fish can last for up to 3 days in the refrigerator and months in the freezer, according to the USDA. We recommend wrapping your salmon in aluminum foil or placing it in an airtight container to prevent the growth of bacteria and prolong the lifespan of the fish.
What to Serve with Pan Seared Salmon
This nutritious and satisfying salmon dish already contains protein and healthy fat. It is best to accompany with some simple carbohydrates, delivering plenty of flavor without overpowering the taste of the fish.
We have gone with a silky, creamy mashed potato as a side and a bright cucumber lime juice to round it off . Below is how they are nutritionally combined:
Pan Seared Salmon Recipe
This pan seared salmon recipe is one of the easiest ways to get more omega-3 fatty acids to your diets. Plus, the dish is quick and simple to make.
PREP TIME 5 mins
COOK TIME 30 mins
TOTAL TIME 35 mins
CALORIES 500 kcal
10 ozcremini mushroom
6 ozcherry tomatoes
4 ozcanned chickpeas
3 tbspolive oil
3 tbspunsalted butter
0.5 tspground pepper
0.5 tspgarlic powder
26 ozboneless salmon
2 tsplemon juice
1 tbspgarlic minced
Season broccoli, mushrooms, tomatoes, and chickpeas with 1 ½ tablespoon olive oil, 1 ½ tablespoon butter, ¼ teaspoon salt, ¼ teaspoon pepper, ¼ teaspoon garlic powder, and oregano.
Bake the vegetables at 375°F for 20 minutes.
Season salmon with the remaining salt, pepper, garlic powder, and lemon juice.
In a skillet, sear the salmon with 1½ tablespoon olive oil over medium heat in 3 minutes. Flip the fillet and sear for another 5 minutes with minced garlic and the remaining butter.
Garnish with parsley and serve.
Pan Seared Salmon Recipe
Amount Per Serving (1 serving)
Calories 500Calories from FDA
% Daily Value*
Saturated Fat 8g40%
Trans Fat g
Polyunsaturated Fat 3g
Monounsaturated Fat 12g
Vitamin A 1303IU26%
Vitamin C 114mg127%
* Percent Daily Values are based on a 2000 calorie diet.
A writer and entrepreneur, Luna’s day doesn’t start at the computer keyboard, but in the kitchen.
Half of her working hours are spent on mixing ingredients for her recipes. The other half involve working with the tech team to research and test the tools and appliances that promise to make kitchen work effortless and mess-free. From a kitchen knife or water filter to the Instant Pot, if it can help save time and effort for the home cook, Luna and her team are on it.
Luna’s extracurricular pastimes include camping, travel, and photography.