Pan-Seared Salmon
Perfectly seared salmon with an incredibly crispy skin and a tender, flaky interior. This simple, heart-healthy recipe uses garlic powder and black pepper for flavor, making it a delicious low-sodium main course ready in under 15 minutes.
For 4 servings
3 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the salmon fillets
- b.Take the salmon out of the refrigerator 10 minutes before cooking to bring it to room temperature.
- c.Pat the salmon fillets completely dry with paper towels, especially the skin. This is the key to getting it crispy.
- d.In a small bowl, mix together the garlic powder, black pepper, and salt.
- e.Sprinkle the seasoning mixture evenly over the flesh side of the salmon fillets.
- 2
Step 2
- a.Sear the salmon
- b.Heat the 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 skin-side down in the hot pan. Press down gently on each fillet with a spatula for 10-15 seconds to ensure the entire skin surface makes contact with the pan.
- d.Cook for 5-6 minutes without moving them, until the skin is golden brown and very crispy. You'll see the color change as it cooks up the sides of the fillet.
- e.Flip the fillets and cook for another 2-3 minutes on the flesh side, until cooked through. The internal temperature should reach 145°F (63°C).
- 3
Step 3
- a.Serve immediately
- b.Remove the salmon from the pan and transfer to plates.
- c.Garnish with fresh chopped parsley and serve immediately with lemon wedges on the side for squeezing over the fish.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1A dry surface is essential for crispy skin. Don't skip patting the salmon fillets with paper towels.
- 2Make sure your pan is hot before adding the salmon. This prevents sticking and ensures a good sear.
- 3Avoid overcrowding the pan. Cook in batches if necessary to ensure each fillet has enough space.
- 4Resist the urge to move the salmon while the skin is searing. Letting it cook undisturbed creates that perfect crispy crust.
- 5For extra flavor, you can add a sprig of rosemary or thyme to the pan during the last minute of cooking.
- 6Store leftover salmon in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or oven to maintain texture.
Adapt it for your goals.
Keto
This recipe is naturally keto-friendly. Serve with a side of steamed asparagus or a green salad with an olive oil vinaigrette.
dairy freeDairy free
This recipe is already dairy-free as it uses olive oil instead of butter.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure all your seasonings are certified gluten-free if you have a high sensitivity.
quickQuick
For an even faster meal, use thinner salmon fillets, which will cook in about 2-3 minutes per side.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of long-chain omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and support brain health.
High-Quality Protein
Provides complete protein essential for muscle repair, bone health, and maintaining a healthy metabolism.
Excellent Source of Vitamin D
Salmon is a natural source of Vitamin D, a crucial nutrient for bone health and immune function that is not found in many foods.
Supports Heart Health
The combination of omega-3s and low sodium content in this recipe helps support cardiovascular health by managing blood pressure and cholesterol levels.
Frequently asked questions
Yes, pan-seared salmon is very healthy. It's an excellent source of high-quality protein, omega-3 fatty acids, and vitamin D. This low-sodium version is particularly good for heart health.