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4.55 from 22 votes

Pan Seared Salmon Recipe

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. 
Prep Time10 mins
Cook Time10 mins
Marinade15 mins
Total Time35 mins
Course: Main Course
Cuisine: Mediterranean
Servings: 2 servings
Calories: 482kcal


  • 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


  • 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.



  • 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. 


Calories: 482kcal | Carbohydrates: 21g | Protein: 38g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 94mg | Sodium: 1283mg | Potassium: 1535mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3889IU | Vitamin C: 77mg | Calcium: 124mg | Iron: 4mg