Pan Seared Salmon 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. 

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 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. 

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 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.

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. 

• 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. 

More seafood recipes

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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. 

4.55 from 22 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

  

1x2x3x

• ▢ 2 Salmon fillets
• ▢ 1 ½ tablespoon olive oil divided
• ▢ 4 cloves garlic minced
• ▢ 1 teaspoon dried oregano
• ▢ ½ teaspoon paprika
• ▢ ¼ teaspoon black pepper
• ▢ ½ teaspoon 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

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