Pan-Seared Salmon
Perfectly pan-seared salmon with a crispy skin and a tender, flaky inside. Finished with a simple garlic butter and lemon sauce, this elegant dish is ready in under 15 minutes, making it ideal for a quick weeknight dinner.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Salmon
- b.Remove salmon from the refrigerator 10-15 minutes before cooking to bring it closer to room temperature.
- c.Pat the salmon fillets completely dry on all sides with paper towels. This is the most crucial step for achieving crispy skin.
- d.Season both sides generously with salt and freshly ground black pepper.
- 2
Step 2
- a.Sear the Salmon
- b.Heat olive oil in a large non-stick or cast-iron skillet over medium-high heat. The oil should shimmer before you add the fish.
- c.Carefully place the salmon fillets in the hot pan, skin-side down.
- d.Using a fish spatula, press down gently on each fillet for 10-15 seconds to ensure the entire skin surface makes contact with the pan.
- e.Cook for 4-6 minutes without moving the fillets. You'll see the color change as it cooks up the side. The skin should be golden brown and release easily from the pan.
- f.Flip the fillets carefully and cook for another 2-4 minutes on the flesh side, depending on thickness, until cooked to your desired doneness. The internal temperature should read 130-135°F (54-57°C) for medium.
- g.Remove the salmon from the skillet and set aside on a clean plate.
- 3
Step 3
- a.Create the Garlic Butter Sauce
- b.Reduce the heat to low. Add the minced garlic to the same skillet and sauté for about 30-60 seconds until fragrant, being careful not to burn it.
- c.Add the unsalted butter and fresh lemon juice to the pan. Swirl the skillet continuously until the butter has melted and the sauce has emulsified into a cohesive sauce.
- 4
Step 4
- a.Finish and Serve
- b.Return the salmon fillets to the pan, skin-side up.
- c.Spoon the garlic butter sauce over each fillet, coating them well.
- d.Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the crispiest skin, ensure the salmon is bone-dry and the pan is sufficiently hot before adding the fish.
- 2Do not overcrowd the pan. Cook in batches if necessary to ensure each fillet has enough space to sear properly.
- 3Use a flexible fish spatula for flipping. It's designed to slide under delicate fish without breaking it.
- 4Remember that the salmon will continue to cook from residual heat after being removed from the pan, so aim to pull it just before it reaches your target temperature.
- 5A well-seasoned cast-iron or heavy-bottomed stainless steel pan will yield the best crust on the skin.
Adapt it for your goals.
Herbaceous Twist
Add 1 teaspoon of fresh chopped dill or thyme to the garlic butter sauce along with the parsley for a different flavor profile.
Spicy KickSpicy Kick
Add 1/4 teaspoon of red pepper flakes to the skillet with the garlic to give the sauce a gentle heat.
Creamy SauceCreamy Sauce
After the butter has melted, stir in 2-3 tablespoons of heavy cream to create a richer, creamier sauce.
Asian InspiredAsian-Inspired
Substitute the butter and lemon with 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, and 1 teaspoon of grated fresh ginger. Garnish with sesame seeds and sliced green onions instead of parsley.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is packed with EPA and DHA, omega-3 fatty acids that are crucial for brain health, reducing inflammation, and lowering blood pressure.
Excellent Source of Lean Protein
A single serving provides a significant amount of high-quality protein, which is essential for muscle repair, bone health, and maintaining a healthy metabolism.
High in B Vitamins
Salmon is a great source of B vitamins (B1, B2, B3, B5, B6, B9, and B12), which are vital for energy production, DNA repair, and reducing inflammation.
Supports Bone Health
Contains Vitamin D and selenium, nutrients that play a key role in calcium absorption and maintaining strong, healthy bones.
Frequently asked questions
Each serving of this Pan-Seared Salmon contains approximately 380-420 calories, depending on the exact size and fat content of the salmon fillet.