Everything you need to know about pan seared salmon. From what salmon to use to a fool proof tutorial on how to sear salmon fillet. Watch the step-by-step video tutorial to learn how to make the best salmon that's crispy on the outside and juicy on the inside.
It's advised to have seafood twice a week and luckily, salmon is one of those ingredients that I never get tired of. You can make salmon in many different ways. From baked dijon salmon and crispy orange glazed salmon to salmon in foil, there are so many ways to cook this delicious fish that's packed with omega-3 and other nutrients.
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Wild caught salmon vs farm raised salmon
To answer this question, first let's take a look at the definitions:
Wild caught salmon is caught in natural environments like river and ocean and farm raised salmon is raised in farms and fed with fish feed. Wild salmon is much more expensive than farm raised and is harder to find in the supermarkets. According to healthline, farmed salmon has more fat and wild salmon is richer in minerals. It's also leaner because the fish has more space to move compared to farmed salmon.
So which one is better? Both types of salmon have pros and cons. Not everyone is a fan of how wild salmon tastes and it's usually harder to find. Farmed salmon is way more affordable and it's easier to cook but it also has higher fat content. In conclusion, it's best to buy what suits your budget and preference. Always check with your store's fish department to make sure the salmon is fresh.
The marinade
Salmon has such rich flavor of its own. To make this Mediterranean style pan seared salmon, I marinated the fillets in a combination of these ingredients:
- Garlic: I love using real garlic in my recipes, the flavor is right on point. However, you can also use garlic powder.
- Olive oil: Cooking with olive oil is always great. If you like to use other kinds of oil, I suggest using avocado oil or vegetable oil.
- Lemon: freshly squeezed lemon juice adds so much brightness to the flavor.
- Spices: A combination of oregano, paprika, salt and pepper is perfect for this recipe. I don't add other spices because I want the flavor of salmon to shine.
Instructions
- Heat olive oil in a pan over medium heat.
- Brush the salmon fillets with a bit of olive oil and season with spices. If you'd like to marinate the salmon before cooking, you can refrigerate the fish at this stage for maximum 30 minutes.
- Once the oil is hot, place the salmon skin side down in the pan.
- Cook untouched for about 4 minutes on one side and then flip the fish.
- Sear for another 5 minutes until the salmon is cooked completely.
- Serve seared salmon with your favorite side dish. In this case I sautéed some spinach and tomatoes.
Pro tip: Pan seared salmon is crispy on the outside and flaky on the inside. It's important to flip the salmon and let both sides get very crispy. Follow this tutorial and you will have perfect crispy salmon every time.
Variations
You can make pan seared salmon with different flavors and sides, here are a few ideas:
- Spicy: Add ¼ teaspoon cayenne pepper or ½ tablespoon harissa paste to your spice combination.
- Garlic butter: Leave out the spice mix and only use garlic and lemon juice. A minute before the searing is done, drop 2 tablespoons unsalted butter into the pan and once melted, pour over the salmon fillets.
- Other vegetables: Instead of spinach and tomatoes, sauté onions, zucchini and mushrooms.
Pan sear vs bake
Both methods word great for salmon and they are both pretty easy to do. Baked salmon requires less hands on time but more time in the oven. Pan seared salmon is crispier and cooks in a shorter time. If you're looking for baked salmon recipes, try our baked salmon fillet with lemon or oven baked salmon with olives and capers.
Frequently asked questions
Depending on the size and thickness of the fish, it would take anywhere from 4 to 6 minutes to sear salmon on each side. It's important not to overcook the salmon otherwise it will be dry inside.
There are a couple of ways to see if salmon is cooked properly:
The salmon turns from pink to opaque.
The internal temperature would be at 140ºF when an instant thermometer is inserted in the middle.
That being said, make sure not to overcook the salmon. It keeps cooking for a few more minutes when it's off the heat, so keep that in mind when you're cooking fish.
It's best to use a nonstick pan when it comes to searing a tender fish such as salmon. You don't want the skin or flesh to stick to the pan.
Keep the skin on at all times unless you're poaching the salmon. Cooking salmon with the skin on will prevent it from being overcooked. It also keeps the shape of the salmon fillet while being seared.
Serving suggestions
You can serve salmon with many different sides. We served it with some sauteed onions and spinach with juicy burst tomatoes. Other side dishes to serve with this dish are:
- Mediterranean potato salad
- Cucumber tomato avocado salad
- Instant pot brown rice
- Mediterranean lentil salad
What to do with the leftovers
You can store the leftover salmon in an airtight container and refrigerate for up to 2 days. My suggestion is to always try to serve salmon fresh and finish it in one sitting. However, you can also turn your leftovers to Greek salmon salad or salmon patties using a few vegetables and spices.
Step-by-Step Recipe
Pan Seared Salmon Recipe
Ingredients
- 2 Salmon fillets
- 1 ½ tbsp olive oil divided
- 4 cloves garlic minced
- 1 tsp dried oregano
- ½ tsp paprika
- ¼ tsp black pepper
- ½ tsp salt
- 1 lemon juice of
Sauteed tomatoes and spinach
- 1 tbsp olive oil
- 1 yellow onion sliced
- 2 cup cherry tomatoes
- 2 cups baby spinach
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Place the salmon fillets on a plate. Rub ½ tablespoon olive oil on the fillets.
- Top salmon fillets with oregano, paprika, black pepper, salt, garlic and lemon juice. Let it sit for 15 minutes.
- Heat one tablespoon olive oil in a non stick pan over medium heat.
- Once the oil is hot, place the salmon fillets skin side down in the pan. Sear untouched for about 4 minutes until the skin side starts looking opaque.
- Flip and sear the other side until cooked.
Sauteed tomatoes and spinach
- Heat olive oil in a pan over medium heat.
- Saute sliced onion until translucent.
- Add in the tomatoes and cook so they start bursting.
- Add in the spinach and cook until it's wilted. Season with salt and pepper.
Video
Notes
- Store the leftover cooked salmon in an airtight container and refrigerate for up to 2 days.
- Depending on the thickness of the salmon fillets, it takes between 4 to 6 minutes to cook. Keep a close eye to make sure not to overcook the salmon.
