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    Home » Mediterranean recipes

    Pan Seared Salmon Recipe

    Published: Apr 16, 2021 by Shadi HasanzadeNemati · This post may contain affiliate links .

    4351 shares
    Jump to Recipe Print Recipe

    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. 

    Everything you need to know about pan seared salmon. From what salmon to get to a fool proof how-to. Watch the step-by-step video tutorial to learn how to make the best pan seared salmon that's crispy on the outside and juicy on the inside. 

    It's advised to have seafood dishes twice a week and luckily, salmon is one of those ingredients that I never get tired of. You can make salmon recipes 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. 

    Table Of Contents:
    • Wild caught salmon vs farm raised salmon
    • The marinade
    • How to pan sear salmon
    • Variations
    • Pan sear vs bake
    • Frequently asked questions
    • Serving suggestions
    • What to do with the leftovers
    • More seafood recipes
    • Step-by-Step Recipe

    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

    this recipe is made with salmon, lemon, spices, salt, onion, garlic, olive oil, lemon juice, spinach and tomatoes.

    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 much better than jarred minced garlic. 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. If you don't have fresh lemon on hand, use all natural lemon juice.
    • 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.

    How to pan sear salmon

    • 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.
    Step by step photos to make pan seared salmon. Brush the fillets with some olive oil and season with spices and garlic. Sear the salmon for 4 minutes in each side until opaque and cooked through. As a side dish, saute onions, tomatoes and spinach to serve with salmon.

    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

    How long to pan sear salmon?

    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. 

    How to know if salmon is cooked?

    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. 

    What kind of pan should I use?

    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. 

    Skin on or skin off?

    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. 

    overhead shot of two salmon fillets with tomatoes and spinach.

    Serving suggestions

    You can serve salmon with many different sides. We served it with some sauteed onions and spinach with juicy burst tomatoes. You can also serve it with salads such as Mediterranean potato salad, Cucumber tomato avocado salad, Mediterranean green bean salad or simply some batata harra (Lebanese spicy potatoes), brown rice or Greek potatoes.

    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. 

    wo seared salmon fillets on a plate with cooked spinach and tomatoes.

    More seafood recipes

    • Best Blackened Salmon Recipe
    • Grilled Shrimp Skewers with Lemon Herb Sauce
    • Mediterranean Grilled Branzino Recipe
    • Best Salmon Recipes

    Did you make this recipe? I'd love to hear about it! Please comment and leave a 5-star🌟 rating below. You can also follow us on Instagram, Facebook, Pinterest or subscribe to our newsletter to get a free e-Cookbook!

    Step-by-Step Recipe

    Pan Seared Salmon Recipe

    Shadi HasanzadeNemati
    Everything you need to know about pan seared salmon. From what salmon to get to a fool proof how-to. Watch the step-by-step video tutorial to learn how to make the best pan seared salmon that's crispy on the outside and juicy on the inside. 
    4.78 from 50 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 10 mins
    Marinade 15 mins
    Total Time 35 mins
    Course Main Course
    Cuisine Mediterranean
    Servings 2 servings
    Calories 482 kcal

    Ingredients
      

    • 2 Salmon fillets
    • 1 ½ tablespoon olive oil divided
    • 4 cloves garlic minced
    • 1 tsp dried oregano
    • ½ tsp paprika
    • ¼ teaspoon black pepper
    • ½ tsp salt
    • 1 lemon juice of

    Sauteed tomatoes and spinach

    • 1 tablespoon olive oil
    • 1 yellow onion sliced
    • 2 cup cherry tomatoes
    • 2 cups baby spinach
    • ½ teaspoon salt
    • ¼ teaspoon 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. 

    Nutrition

    Calories: 482kcalCarbohydrates: 21gProtein: 38gFat: 29gSaturated Fat: 4gCholesterol: 94mgSodium: 1283mgPotassium: 1535mgFiber: 5gSugar: 8gVitamin A: 3889IUVitamin C: 77mgCalcium: 124mgIron: 4mg
    Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!

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    4351 shares

    Reader Interactions

    Comments

    1. Tara

      December 07, 2022 at 9:45 pm

      5 stars
      Wonderful flavor and texture on this salmon! Very easy guide to follow. Thanks!

      Reply
    2. Beth

      December 07, 2022 at 8:23 pm

      5 stars
      My Doctor just told me I had to eat more fish and I will begin with this recipe! I love that this is fast and so flavorful!

      Reply
    3. Maggie

      December 07, 2022 at 6:14 pm

      We love salmon and our house. I'm always looking for new ways to make it. This one was a huge hit. The hubby is already asking to make it again.

      Reply
    4. Charles

      December 07, 2022 at 5:17 pm

      5 stars
      Thanks for your pan seared salmon recipe! I’m looking forward to your middle eastern recipes! Thanks for sharing!

      Reply
    5. Jess

      December 07, 2022 at 5:04 pm

      5 stars
      Love a good fool proof recipe!

      Reply
    6. Rhonda

      November 15, 2022 at 5:07 am

      5 stars
      Yummy & so easy! Great weeknight meal!

      Reply
    7. Macie

      September 19, 2022 at 9:16 am

      5 stars
      This is the most succulent and delicious salmon I have ever cooked! Great recipe!

      Reply
    8. Aimee

      September 19, 2022 at 8:44 am

      5 stars
      Our whole family loved this for dinner last night! Thanks!!

      Reply
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