Pan-Seared Salmon
A perfectly seared salmon fillet with irresistibly crispy skin and a tender, flaky interior. A squeeze of fresh lemon makes this simple, elegant dish a weeknight favorite, ready in under 15 minutes.
For 4 servings
Prepare the salmon fillets.
- Remove the salmon from the refrigerator 10 minutes before cooking to bring it to room temperature.
- Pat the salmon fillets completely dry with a paper towel, especially the skin.
- Season both sides generously with salt and black pepper.
TIPEnsuring the skin is very dry is the most important step for achieving a crispy texture.Heat the skillet.
Place a large non-stick or cast-iron skillet over medium-high heat. Add the olive oil and heat until it shimmers slightly.
Sear the salmon skin-side down.
- Carefully place the salmon fillets in the hot pan, skin-side down.
- Gently press down on each fillet with a spatula for 10-15 seconds to ensure the entire skin surface makes contact with the pan.
- Cook for 4-6 minutes, undisturbed, until the skin is golden brown and crispy.
TIPAvoid moving the salmon while the skin is searing. This allows a perfect crust to form.Flip and finish cooking.
Flip the fillets and cook for another 2-4 minutes on the other side, or until the salmon is cooked to your desired doneness. For medium, the internal temperature should reach 145°F (63°C).
TIPThe salmon will continue to cook slightly after being removed from the heat, so be careful not to overcook it.Garnish and serve immediately.
Remove the salmon from the skillet. Garnish with fresh chopped dill and serve immediately with fresh lemon wedges on the side to squeeze over the top.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the crispiest skin, a well-seasoned cast-iron skillet is ideal, but a good quality non-stick pan also works well.
- 2Bringing the salmon to room temperature before cooking ensures it cooks more evenly.
- 3The cook time will vary based on the thickness of your fillets. Watch for the color to change from translucent to opaque.
- 4Store leftover salmon in an airtight container in the refrigerator for up to 2 days. Reheat gently to avoid drying it out.
Adapt it for your goals.
Healthy
Serve with a large side of steamed green beans or a mixed green salad with a light vinaigrette for a complete, balanced meal.
quickQuick
This recipe is already very fast. To save more time, use pre-portioned salmon fillets and have your garnishes chopped ahead of time.
high proteinHigh protein
This dish is naturally high in protein. For an extra protein boost in a non-low-carb meal, serve it over a bed of quinoa.
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 crucial for brain health and reducing inflammation.
Excellent Source of Protein
A single serving provides a significant amount of high-quality protein, essential for muscle repair, bone health, and overall body function.
Supports Heart Health
The combination of omega-3s and potassium in salmon helps manage blood pressure and reduce the risk of heart disease.
Frequently asked questions
Yes, it is very healthy. Salmon is an excellent source of high-quality protein, heart-healthy omega-3 fatty acids, and essential vitamins like D and B12. Searing with olive oil is a healthy cooking method.